WeightCare is a free, ad-supported information platform providing 13 science-backed weight management tools designed specifically for Indian body types and dietary habits.
WeightCare is a dedicated wellness metric and educational hub designed to help individuals calculate body composition, caloric guidelines, and hydration requirements using clinically validated formulas.
Typical health standards and apps use equations developed for Western populations. At WeightCare, we provide local context—such as WHO's South Asian-specific BMI thresholds and climate-adjusted hydration requirements—to ensure calculations make sense for the Indian lifestyle.
Our calculators are 100% free, require no signup, and store no personal information. We believe that health tracking tools should be open, private, and accessible to everyone.
No subscriptions, locked calculators, or hidden fees.
Tailored BMI thresholds and climate adjustments for India.
Built on Mifflin-St Jeor, MET standards, and US Navy formulas.
Due to genetic factors, South Asian populations tend to carry higher body fat percentages and abdominal visceral fat at lower weights, increasing metabolic risks earlier in life.
Indians develop coronary artery disease nearly 5 to 10 years earlier than Western populations, making active body fat and calorie management critical even if you look thin.
In India, visceral fat storage leads to insulin resistance at lower BMI levels. Keeping your waist-to-hip ratio and weight in check is the primary defense against Type 2 Diabetes.
Common conditions like PCOD, thyroid imbalances, and postpartum recovery require close tracking of baseline calories and activity limits to regulate hormone release.
An overview of the clinical formulas and parameters used in our metric calculators.
Uses weight (kg) ÷ height² (m²). Standardized with Indian guidelines: Underweight (<18.5), Normal (18.5–23), Overweight (23–25), and Obese (>25).
Sets a safe 500 calorie daily deficit below your TDEE and estimates the weeks needed based on 7,700 kcal per kilogram of fat.
Calculates a target daily 400 calorie surplus above your TDEE for healthy weight accumulation without excessive fat storage.
Computes basal metabolism using the Mifflin-St Jeor equation: 10W + 6.25H - 5A + 5 (males) / - 161 (females).
Determines active daily energy expenditure by multiplying BMR against exercise coefficients (1.2 to 1.725).
Advises daily protein needs ranging from 0.9g/kg (sedentary) to 1.9g/kg (athletes) to preserve muscle fibers.
Recommends water volume (35ml/kg) plus dynamic adjustments for exercise duration and hot/humid climates (+500ml).
Finds target zones based on age (Max HR = 220 - age) with fat-burning targets mapped to 60-85% BPM.
Uses Metabolic Equivalents (METs) of exercises: MET × 3.5 × weight (kg) ÷ 200 × duration (minutes).
Recommends daily calorie targets depending on your choice of deficit, maintenance, or surplus adjustments.
Calculates body fat percentage using the US Navy Method based on height, neck, waist, and hip circumferences.
Classifies body shapes (Hourglass, Pear, Apple, Rectangle, Spoon) using bust, waist, and hip ratios.
Estimates due dates using Naegele's rule (LMP date + 280 days), adjusted for menstrual cycle lengths.
Learn how to read and apply the primary metrics used in our health calculators.
BMI measures weight relative to height. It is a quick diagnostic indicator of general mass. However, because South Asians accumulate more cardiovascular visceral fat at lower weights, we use the specific Indian BMI Scale:
| Classification | BMI Range |
|---|---|
| Underweight | < 18.5 |
| Normal Weight | 18.5 – 22.9 |
| Overweight (Pre-Obese) | 23.0 – 24.9 |
| Obese | ≥ 25.0 |
Your BMR is the exact number of calories your body burns to keep vital organs working at rest. Think of it as your base electrical consumption when asleep.
We utilize the Mifflin-St Jeor formula because of its proven accuracy. Restricting your food intake below your BMR is dangerous: it signals the body to dump muscle tissue to conserve energy, stalling weight loss long-term.
Rule: Always eat above your calculated BMR.
Your TDEE accounts for your BMR plus the energy used during daily motion, walking, and workouts. It is your true daily calorie maintenance budget.
To lose body fat, eat a moderate deficit (usually 500 calories) below TDEE. To gain healthy weight, consume a surplus (400 calories) above TDEE. Eating exactly at your TDEE will maintain your current weight.
Equation: TDEE = BMR × Activity Factor.
Simple diet and lifestyle adjustments that fit easily into a traditional Indian household routine.
Swap white rice and refined wheat for fiber-rich grains like ragi, jowar, or bajra. They digest slowly, avoiding insulin spikes.
Aim for 30g of daily fiber from vegetables (gourd, okra, spinach) and fresh salads. Fiber promotes gut health and fullness.
Include paneer, curd, roasted chana, or eggs in every meal. Vegetarian diets are often protein-deficient; tracking helps.
A 10-to-15 minute brisk walk after lunch or dinner helps muscles absorb glucose, reducing blood sugar spikes by 30%.
Ensure 7–8 hours of sound sleep. Sleep deprivation raises cortisol and ghrelin (hunger hormone), leading to carbohydrate cravings.
Drinking 500ml of water 30 minutes before major meals hydrates the cells and naturally reduces portion consumption.