Your health decisions are better with the right numbers. This hub brings together free health calculators, evidence-based guides on weight loss, sleep, and mental health — sourced from WHO, NIH, and ICMR. No marketing claims, just verified data.
Free Health Calculators
Body Mass Index: weight(kg) divided by height(m) squared. WHO ranges: Underweight below 18.5, Normal 18.5–24.9, Overweight 25–29.9, Obese 30+.
Calculate BMI →Basal Metabolic Rate: calories your body burns at rest. Uses Mifflin-St Jeor equation — most accurate formula per NIH (2005).
Calculate BMR →Total Daily Energy Expenditure: BMR multiplied by activity factor. Create accurate calorie deficit for safe weight loss (0.5–1 kg/week).
Max heart rate = 220 minus age. Fat burn zone: 50–70% of max. Cardio zone: 70–85% of max. ACSM guidelines.
Calculate →Daily water need: body weight (kg) x 35 ml. Add 500 ml per 30 min exercise. ICMR recommends 2.5–3 litres/day for Indian adults.
Calculate →Healthy weight range based on height, age, and gender using Hamwi formula — standard clinical reference in India.
Calculate →Health Guides — Evidence Based
Safe rate: 0.5–1 kg/week via 500–1000 calorie deficit. Protein target: 1.2–1.6g/kg body weight. Evidence-based strategies — no crash diets.
Read Guide →Adults need 7–9 hours (NIH). Blue light reduces melatonin by 50%. Optimal room temperature: 18–20°C. 11 science-backed tips.
Read Guide →3.6% of India’s population affected (WHO). Types: GAD, panic disorder, social anxiety, phobias. Symptoms, diagnosis, and treatment options explained.
Read Guide →Cover = 10–15x annual income. Rs 1 crore cover costs Rs 8,000–12,000/year at age 30. How to choose sum assured, policy term, and riders.
Read Guide →Quick Health Reference
Below 18.5 = Underweight · 18.5–24.9 = Normal · 25–29.9 = Overweight · 30+ = Obese
Sedentary: 1,600–2,000 kcal · Moderate: 2,000–2,400 kcal · Active: 2,400–3,000 kcal (ICMR 2020)
Adults 18–64: 7–9 hours · Older adults 65+: 7–8 hours · Teens: 8–10 hours
150 min/week moderate or 75 min/week vigorous activity + 2x strength training (WHO 2020)
For pregnancy health specifically, visit our dedicated Pregnancy Hub — covering gestational weight, nutrition, exercise, and symptoms week by week.
Data sources: WHO, NIH, ICMR. This content is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for personal health decisions. Last verified: September 2026.