The PDF includes your start and stop table, any report readings and a printable 7 day tracker.
What to Start, What to Stop
Built from your BMI, waist, habits and any readings you added. Each row says why it matters for you, not for an average person. Change an input above and the table updates.
Your report readings
Seven Days, Eight Habits
Picked from your plan. Tick a box each day you hit the habit. Ticks are saved on this device only and reset every Monday, so each week starts clean.
The Rules Behind the Numbers
BMI. Weight in kg divided by height in metres squared. Scored on the Asian Indian bands: healthy 18.5 to 22.9, overweight 23 to 24.9, obesity 25 and above. The WHO global category is shown alongside.
Belly fat. A waist of 90 cm or more for men, 80 cm or more for women, or a waist to height ratio above 0.5. The 2025 revised Indian definition of obesity treats BMI above 23 with excess belly fat as the more serious stage.
Readings. Blood pressure on ACC/AHA bands, fasting glucose and HbA1c on ADA cut offs, SGPT on gastroenterology healthy limits (33 U/L men, 25 U/L women).
The plan. Each start or stop row is triggered by your numbers: activity under 150 minutes, steps under 7,000, sleep under 7 hours, sitting 6 hours or more, sugary drinks, or a flagged reading. Activity targets follow WHO guidance.
Common Questions
What is a healthy BMI for Indians?
For Asian Indian adults the healthy range is 18.5 to 22.9. A BMI of 23 to 24.9 counts as overweight and 25 or above as obesity. These cut offs are lower than the WHO global ones (25 and 30) because Indians develop diabetes and heart disease at lower body weight, which is why Indian doctors use them.
How do I calculate BMI?
BMI is your weight in kilograms divided by your height in metres squared. At 170 cm and 72 kg that is 72 ÷ (1.7 × 1.7) = 24.9. The calculator does this for you and shows the weight range that is healthy for your height.
Why does waist size matter as much as BMI?
Fat around the belly drives insulin resistance, fatty liver and heart risk, and Indians carry more of it at the same BMI. The 2025 revised Indian definition of obesity uses BMI above 23 together with a waist of 90 cm or more for men, 80 cm or more for women, or a waist to height ratio above 0.5.
What blood pressure, sugar and SGPT readings are normal?
Blood pressure under 120 / 80 is normal and 130 / 80 or more is high. Fasting glucose under 100 mg/dL and HbA1c under 5.7% are normal, with 100 to 125 and 5.7 to 6.4% in the prediabetes range. For SGPT (ALT), gastroenterology guidance puts the healthy upper limit near 33 U/L for men and 25 U/L for women, though many labs print 40. Your doctor reads these with your full history.
How much weight should I aim to lose first?
Five to seven percent of your current weight over six months. For a 78 kg adult that is about 4 to 5.5 kg. Losses of this size measurably lower blood pressure, blood sugar and liver fat, even before you reach the healthy BMI range.
Is my data saved or shared?
No. Everything runs in your browser. Health readings never go into the share link. Habit ticks are saved only on this device and reset every Monday. The PDF is built on your device.
References: Misra A et al., Revised definition of obesity in Asian Indians living in India, Diabetes and Metabolic Syndrome, 2025; WHO guidelines on physical activity, 2020; ACC/AHA blood pressure guideline, 2017; ADA Standards of Care; ACG clinical guideline on abnormal liver chemistries, 2017. This calculator is for education only and is not a substitute for medical advice.
