Weight management
Check your BMI with Indian cut-offs
Find out where your weight stands, the healthy range for your height, and what to do next. The calculator works on your device: nothing you enter is sent or stored.
BMI calculator
Asian / Indian cut-offs
Enter your weight and height to see your BMI, your healthy weight range and what it means.
Your BMI
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- Healthy weight for your height
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- To reach the healthy range
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BMI is a screening tool, not a diagnosis. It is not valid in pregnancy, for people under 18, or for very muscular people.
BMI cut-offs for Asian Indians
- UnderweightBMI Below 18.5
- NormalBMI 18.5 – 22.9
- OverweightBMI 23 – 24.9
- ObeseBMI 25 and above
Why it matters
Weight and your health
Extra weight, especially around the waist, raises the risk of several long-term conditions. For Indians this risk starts at a lower weight than many people expect.
Type 2 diabetes
The risk rises steadily with weight and waist size.
Blood pressure and heart
High blood pressure, cholesterol and heart disease.
Liver and sleep
Fatty liver and sleep apnoea (snoring with pauses in breathing).
Joints and hormones
Knee pain, and hormonal problems such as PCOS.
Start here
Try lifestyle changes first
For most people, steady changes to food and activity are the foundation of weight management, whatever else is added later.
Diet
- Fill half your plate with vegetables and salad; add dal, paneer, eggs or other protein.
- Cut down on sugary drinks, sweets, fried snacks and refined flour.
- Watch portion sizes of rice and roti rather than cutting them out completely.
- Eat at regular times and avoid late-night snacking.
Exercise
- Aim for at least 150 minutes of brisk walking or similar activity a week.
- Add muscle-strengthening exercise on two days a week.
- Break up long periods of sitting: stand or walk for a few minutes every hour.
- Start gently if you are new to exercise, and check with your doctor if you have a heart condition.
Personalised diet planComing soon
A plan based on your health, preferences and routine.
Personalised exercise planComing soon
A plan matched to your fitness level and goals.
Medicines for weight
About GLP-1 medicines
GLP-1 medicines are a group of prescription medicines used for type 2 diabetes and, in some people, for weight management. They act on appetite and how the body handles sugar.
- They are prescription-only and are usually started and monitored by a specialist, such as an endocrinologist.
- They are not suitable for everyone. Some medical conditions and family histories rule them out, and they are not used in pregnancy.
- They can have side effects, most commonly nausea, vomiting, diarrhoea or constipation, and need regular follow-up.
- They work alongside diet and exercise, not instead of them.
Please do not start or buy these medicines without a medical consultation. If you are considering them, book a consultation first: Dr. Sarthak will assess your health, discuss whether they are worth considering, and refer you to a specialist where appropriate.
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FAQ
Frequently asked questions
Why are the BMI cut-offs lower for Indians?
People of South Asian origin tend to develop diabetes, high blood pressure and heart disease at a lower BMI than Europeans. That is why Indian guidelines use 23 (not 25) as the start of overweight and 25 (not 30) for obesity.
Is BMI accurate for everyone?
No. BMI does not separate muscle from fat, so it can overestimate fat in very muscular people. It is not valid in pregnancy or for children and teenagers under 18. Waist size adds useful information.
How fast should I lose weight?
Slow and steady is safer and easier to keep off. For most people, about half a kilo to one kilo a week is a reasonable target. Your doctor can set a goal that suits your health.
Can I get weight-loss injections from this website?
No. Prescription medicines for weight management are only considered after a full medical assessment, and many need specialist prescription and monitoring. Please book a consultation to discuss your options.
Get a weight plan that fits your life
Book a consultation for a check-up, relevant tests and a realistic plan.