⚖️Weight Loss Calculator

Lower BMI Targets for Indians

The Indian Council of Medical Research (ICMR) notes that South Asians have higher body fat at lower BMIs. Therefore, the 'Healthy' BMI for Indians is 18.5-22.9. If your BMI is over 23, you may be at higher risk for diabetes. Our calculator helps you set a realistic goal weight that accounts for these Indian-specific health thresholds, emphasizing the need for 'abdominal' weight loss.

Indian Council of Medical Research (ICMR)

Traditional Indian Diet and Portion Control

The National Institute of Nutrition (NIN) recommends a balanced 'My Plate for the Day.' For weight loss, focus on reducing refined carbohydrates and increasing lean protein (dals, paneer, sprouts). Portions of ghee and sugar in Indian sweets should be limited. Use our tool to calculate your calorie budget and then fill it with fibre-rich traditional grains like millets.

National Institute of Nutrition (NIN)

The Fit India Movement

Launched by the Prime Minister, the Fit India Movement encourages daily physical activity. Even 30-60 minutes of brisk walking or Yoga can significantly help in maintaining a calorie deficit. In India's urban environments, finding time for 'active living' is key. Our tool allows you to adjust your calorie needs based on your activity level, showing you the benefit of adding movement.

Fit India – Govt of India

What is a safe weight loss rate for an Indian adult?

A safe rate is losing 0.5kg to 1kg per week. Rapid weight loss through 'fad diets' often leads to the 'yo-yo' effect. In the Indian context, where family meals are central, focusing on long-term habit changes is better. Our calculator provides a sustainable calorie target that you can maintain while still participating in family and social gatherings in India.

How do I manage weight with a vegetarian Indian diet?

Vegetarian Indian diets can be high in carbs. To lose weight, you must prioritize protein to feel full. NIN suggests getting 0.8g to 1g of protein per kg of body weight. This means including more soybean, low-fat curd, and legumes. Our tool helps you understand your total daily energy needs so you can balance your macros effectively within your cultural dietary choices.

Is walking enough for weight loss in India?

Walking is a great start and is recommended by the MoHFW. However, to see results, it must be 'brisk' (where you can talk but not sing). Combining walking with some strength training or suryanamaskars helps build muscle, which burns more calories at rest. This tool shows you how increasing your activity from 'sedentary' to 'lightly active' changes your daily calorie allowance in India.

Calorie Basics

1 kg of body fat contains approximately 7,700 calories. To lose weight, you need to create a calorie deficit - burning more calories than you consume.

Safe Rates

Safe and sustainable weight loss is typically 0.5-1 kg (1-2 lbs) per week. Faster weight loss may lead to muscle loss and nutritional deficiencies.

Why does my weight fluctuate so much?

Daily fluctuations of 1-2 kg are normal due to water retention, food in digestive system, sodium levels, and menstrual cycle. Focus on the weekly trend, not daily weight.

Should I exercise on an empty stomach?

Fasted exercise may burn slightly more fat, but the difference is minimal. The most important thing is to exercise consistently at whatever time works for you.

Why did I stop losing weight (plateau)?

Plateaus are normal! As you lose weight, your basal metabolism decreases. You may need to reduce calories by 100-200 or increase physical activity. Also check if you're tracking all calories accurately.

How long does it take to see results?

Initial scale changes may appear in 1-2 weeks (mostly water). Visible results in the mirror typically take 4-8 weeks. Others may notice in 8-12 weeks. Be patient and consistent!