Free health tools
Simple health calculators
BMI, daily water, calories and protein, and a realistic goal timeline. They use standard formulas and Indian guidelines, and nothing you type is saved or sent anywhere.
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For adults aged 18 and over. Not suitable during pregnancy, or for very muscular people and athletes.
Your result
Your BMI is below the healthy range. Healthy weight gain is about eating well and building strength, not filling up on sweets and fried snacks. If you have lost weight without trying, please see a doctor first.
You are in the healthy range. BMI does not show body fat or muscle, so a body composition check is still useful if you want more energy, strength or better habits.
Your BMI is a little above the healthy range for Asian Indian adults. Small, steady changes to everyday meals usually make the biggest difference over time.
Your BMI is in the obesity range for Asian Indian adults. This is a good time to talk to your doctor about your health and to get steady, practical support with daily habits.
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A general guide for healthy adults. People with kidney or heart conditions may need a fluid limit, so please follow your doctor's advice.
Your result
Enter your weight to see how much water to aim for each day.
Spread it across the day: a glass when you wake up, one with each meal and one every couple of hours. Buttermilk, lemon water and coconut water without sugar count too. Pale yellow urine usually means you are drinking enough.
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An estimate using the Mifflin-St Jeor formula. Not for pregnancy, breastfeeding or medical conditions; please ask your doctor in those cases.
Your result
Protein in everyday food (approx.): 1 egg 6 g · 1 katori dal 7 g · 1 cup curd 7 g · 50 g paneer 9 g · 100 g chicken 25 g
Fill in your details to see an estimate of your daily calories and protein.
A gentle reduction like this usually means losing about a quarter to half a kilo a week, without feeling starved. Focus on protein and vegetables at every meal.
Your estimate is close to the lowest intake we would suggest without guidance, so the target has been kept at a safe minimum. A coach can help you lose weight through activity and food quality instead of eating much less.
This is roughly what your body uses in a day. Eating around this amount, with enough protein, helps you stay at a steady weight.
A small surplus like this, with enough protein and some strength exercise, helps you gain muscle rather than only fat.
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Healthy weight change is gradual. Weight gain is planned at up to 0.5 kg a week.
Your result
Enter your current weight, goal and height to see a realistic timeline.
A steady pace is easier to keep up and the weight is more likely to stay off. Some weeks will move faster and some slower, and that is normal.
Gaining slowly, with regular meals, enough protein and strength exercise, helps you build muscle rather than only fat.
You are already at your goal weight. Your coach can help you keep it steady and improve your body composition.
This goal is below the healthy weight range for your height, so we don't recommend aiming for it. Please choose a goal within the healthy range shown, or talk to your doctor or one of our coaches.
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Your healthier life starts with one conversation
Book your free wellness assessment at our club in Cooperative Colony, Kadapa. Message on WhatsApp or call +91 96760 11011.