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Mifflin-St Jeor · IDRS · Rotterdam Criteria · Navy Formula · Karvonen · USDA SR Legacy · IFCT 2017 · Atkinson 2008 · WHO · ICMR · IDF · ADA
Most health apps ignore how real people eat. DialFit tracks 9,100+ foods — rice, roti, dal, quinoa, wraps — with full calorie, low GI foods and glycemic load data. Every formula validated by WHO, ICMR and IDF.
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Share Your Experience →From BMI and calories to prediabetes and protein intake — clear answers, no jargon.
A healthy BMI is between 18.5 and 22.9 for Asian and Indian adults, according to WHO and ICMR guidelines. Western standards use 18.5–24.9, but South Asian bodies carry higher health risks at lower BMI values. Use DialFit's free BMI calculator to check your score instantly.
To lose weight, eat fewer calories than your TDEE (Total Daily Energy Expenditure). A safe deficit of 300–500 calories per day leads to 0.3–0.5 kg of weight loss per week. Use DialFit's free calorie calculator and TDEE calculator to find your exact daily target.
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including all activity. It is calculated by multiplying your BMR by your activity level. DialFit's TDEE calculator uses the Mifflin-St Jeor formula, the most accurate BMR formula available.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE includes your BMR plus all activity. TDEE is always higher than BMR and is the number you should use for diet planning. Check both with DialFit's BMR calculator and TDEE calculator.
A normal HbA1c level is below 5.7%. A reading of 5.7–6.4% indicates prediabetes, and 6.5% or above indicates diabetes according to ADA and IDF guidelines. Use DialFit's Diabetes Risk Checker to assess your risk.
Common risk factors include being overweight, physically inactive, having a family history of diabetes, or being of South Asian descent. DialFit's Diabetes Risk Checker uses the IDRS — a clinically validated screening tool — to assess your risk in under 2 minutes.
The general recommendation is 35 ml of water per kg of body weight per day. For a 70 kg person this is about 2.4–2.5 litres or 8–10 glasses. Use DialFit's free water intake calculator to get your exact daily target.
Body fat percentage can be estimated using the Navy formula with waist and neck measurements. DialFit's free body fat calculator uses multiple validated methods and gives you an instant result with no equipment needed.
Low GI Indian foods include moong dal, chana dal, rajma, bajra roti, oats, barley, most vegetables and most fruits. DialFit's GI & GL Checker covers 9,100+ foods with full glycemic index and glycemic load data.
To lose belly fat, focus on a calorie deficit, increase protein intake to 1.6–2g per kg body weight, reduce refined carbohydrates, and combine resistance training with cardio. Use DialFit's weight loss calculator to build your deficit plan.
The simplest formula for maximum heart rate is 220 minus your age. Your fat-burning zone is 60–70% of max heart rate. Use DialFit's free heart rate calculator to find all your training zones instantly.
One cup (200g) of cooked white rice contains approximately 260 calories, 56g of carbohydrates, and 5g of protein. Brown rice has a similar calorie count but more fibre and a lower glycemic index. DialFit's calorie counter and GI & GL Checker cover 9,100+ foods including all rice varieties.
A calorie deficit means eating fewer calories than your body burns. A deficit of 500 calories per day leads to approximately 0.5 kg of fat loss per week. Use DialFit's calorie deficit calculator to find your exact target.
The best diet plan for weight loss is one you can sustain long-term: calorie deficit, prioritise protein, eat whole foods, limit processed foods. DialFit's free diet plan generator creates a personalised plan based on your goals.
For weight loss: 1.6–2.0g per kg. For muscle gain: 2.0–2.4g per kg. For maintenance: 1.2–1.6g per kg. Use DialFit's free protein calculator to get your exact daily target.
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DialFit tools are for informational purposes only and are not a substitute for professional medical advice. Always consult a qualified healthcare professional for medical decisions.