BMI and calorie calculator for Indian women
Enter your age, height, weight and how active your day is. You get your BMI on the Asian scale used for Indian women, a healthy weight range for your height, and how much to eat each day to lose weight safely: the same method the BodyQuest app uses.
What BMI is healthy for Indian women?
BMI is your weight in kilograms divided by your height in metres, squared. For Asian adults, including Indians, health guidelines use lower cut-offs than the international scale, because risks such as type 2 diabetes and heart disease begin at a lower BMI:
| BMI | Asian scale |
|---|---|
| Below 18.5 | Underweight |
| 18.5 to 22.9 | Healthy |
| 23 to 24.9 | Overweight |
| 25 and above | Obese |
So a woman of 158 cm is in the healthy range between about 47 and 57 kg. BMI does not see muscle and does not apply during pregnancy; treat it as a starting point, not a verdict.
How are your daily calories worked out?
- Resting energy with the Mifflin-St Jeor equation for women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
- Your day: multiplied by 1.2 for a mostly sitting day, up to 1.725 for hard physical work. This is what you burn in a day, your maintenance calories.
- Weight loss: 30% less than maintenance (20% if you have thyroid), and never below 1,200 kcal a day.
Protein is set at 1.4 g per kg on a vegetarian diet and 1.6 g on a non-vegetarian one, calculated on an adjusted weight if you are above the healthy range, so the number stays realistic for home food.
See what these numbers look like on a plate in the 7-day Indian diet plan and the calories in Indian food chart.
Questions people ask
What is a healthy BMI for Indian women?
For Asian adults, including Indians, a BMI of 18.5 to 22.9 is considered healthy, 23 to 24.9 is overweight and 25 or above is obese. These cut-offs are lower than the international ones because health risks such as diabetes start at a lower BMI in South Asians.
How many calories should I eat to lose weight?
Roughly 20 to 30% fewer than your body uses in a day, and never below 1,200 kcal. For many women that is about 1,300 to 1,600 kcal. The calculator works out your own number from your age, height, weight and activity.
How much protein do I need while losing weight?
About 1.4 g per kg of body weight on a vegetarian diet and 1.6 g on a non-vegetarian diet, adjusted if you weigh more than your healthy range, usually between 60 and 110 g a day for women.
Is BMI accurate?
BMI is a quick screening number, not a diagnosis. It does not see muscle, and it does not apply during pregnancy. Your waist size and how you feel are useful alongside it.
How fast can I lose weight safely?
About 0.25 to 0.75 kg a week for most women, and never more than about 1% of your body weight in a week.
Sources
- WHO expert consultation: BMI for Asian populations, The Lancet (2004)
- WHO: Obesity and overweight, fact sheet
- NHS: Understanding calories
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
