Enter your height, weight, age and gender to instantly see your BMI, ideal weight range and daily calorie target. Get a matched NOSH7 meal plan, personalised health tips, and a report you can download.
Fill in your details on the left. Your BMI, ideal weight, calorie targets and matched meal plan appear here instantly.
Small habits that strengthen how your body absorbs nutrients, so you get more from real food instead of adding marketed or premium products.
BMI is a general screening indicator, not a medical diagnosis. It does not distinguish muscle from fat and may read differently for athletes, pregnant women, children and the elderly. For personalised medical advice, consult a doctor or a registered dietitian.
| Category | BMI Range (Asian-Indian) | What It Means |
|---|---|---|
| Underweight | Below 18.5 | Build strength with protein-rich meals |
| Healthy | 18.5 to 22.9 | Maintain with balanced, fresh meals |
| Overweight | 23 to 24.9 | Trim gently with a calorie-controlled plan |
| Obese | 25 and above | Focus on steady fat loss and portion control |
By the Asian-Indian standard a healthy BMI is 18.5 to 22.9. 23 to 24.9 is overweight and 25 or above is obese. These cut-offs are lower than the global scale because Indians carry more body fat at a lower BMI.
BMI equals your weight in kilograms divided by your height in metres squared. For example 70 kg at 1.70 m is 70 divided by 2.89, which is a BMI of 24.2.
If your BMI is above 23 the Weight Loss plan is recommended. A healthy BMI suits the Healthy Fresh plan for maintenance, and if you are underweight or want muscle gain the High Protein plan is best. This tool matches a plan for you automatically.
Yes. After you get your results you can download a health report with your BMI, ideal weight, calorie target, recommended plan and health tips, or print it as a PDF straight from your browser.