BMI & Chronic Disease Risk Analyzer
Evaluates metabolic risk for Diabetes, Hypertension, and Joint Osteoarthritis
Your Body Mass Index (BMI)
24.2
Normal Weight
Healthy Weight Range:
53.5 - 72.0 kg
Clinical Disease Risk Correlates (WHO Asia-Pacific Guidelines)
Daily Calorie & Hydration Quota Calculator
Mifflin-St Jeor basal metabolic rate (BMR) & precise fluid prescription
Basal Metabolic Rate (BMR)
1,625 kcal
Maintenance Calories (TDEE)
2,234 kcal
Daily Water Target
2.8 Liters
Clinical Note: For weight loss in metabolic conditions (Type 2 Diabetes, Fatty Liver, PCOS), target a 400-500 kcal deficit (approx 1,734 kcal/day). Patients with Chronic Kidney Disease or Congestive Heart Failure must follow fluid restriction instead.
Blood Pressure Category Analyzer (AHA Standards)
Classifies systolic and diastolic measurements into clinical stages with dietary action
Classification Result:
Normal Blood Pressure
Your blood pressure is in the ideal normal range. Continue maintaining a low-sodium, potassium-rich DASH diet and active lifestyle.
Want the full dietary protocol? Explore our Hypertension Clinical Diet Guide.
Glycemic Index (GI) & Food Safety Table
Reference table for diabetic carbohydrate planning and blood sugar control
| Food Item | Category | GI Value | GL Value | GI Rating | Clinical Guidance |
|---|---|---|---|---|---|
| White Bread | Grains | 75 | 10 | High | Avoid in Diabetes |
| Brown Rice | Grains | 50 | 16 | Low | Safe in Moderation |
| White Basmati Rice | Grains | 67 | 28 | Medium | Moderate / Pair with Dal |
| Rolled Oats | Grains | 55 | 13 | Low | Highly Recommended |
| Barley (Jau) | Grains | 28 | 12 | Low | Best Grain for Diabetes |
| Ragi (Finger Millet) | Grains | 54 | 14 | Low | Recommended |
| Whole Wheat Roti | Grains | 62 | 17 | Medium | Consume in Moderation |
| Moong Dal | Pulses | 29 | 5 | Low | Highly Recommended |
| Chana Dal (Bengal Gram) | Pulses | 28 | 8 | Low | Highly Recommended |
| Rajma (Kidney Beans) | Pulses | 29 | 7 | Low | Recommended |
| Apple | Fruits | 36 | 6 | Low | Safe for Diabetics |
| Guava (Amrood) | Fruits | 12 | 1 | Low | Superfood for Diabetes |
| Jamun (Indian Blackberry) | Fruits | 25 | 3 | Low | Anti-diabetic Superfood |
| Papaya | Fruits | 60 | 9 | Medium | Safe in Measured Portions |
| Watermelon | Fruits | 72 | 5 | High (Low GL) | Limit Portion to 1 Slice |
| Banana (Ripe) | Fruits | 51 | 13 | Low-Medium | Prefer Slightly Raw |
| Mango | Fruits | 51 | 8 | Medium | Limit to 1-2 Small Slices |
| Bitter Gourd (Karela) | Vegetables | 15 | 1 | Low | Exceptional Glucose Reducer |
| Bottle Gourd (Lauki) | Vegetables | 15 | 1 | Low | Safe & Highly Digestible |
| Spinach (Palak) | Vegetables | 15 | 1 | Low | Safe & Nutrient Dense |
| Potato (Boiled) | Vegetables | 78 | 21 | High | Avoid or Cool before Eating |
| Sweet Potato (Boiled) | Vegetables | 46 | 11 | Low | Better Alternative to Potato |
| Almonds | Nuts | 0 | 0 | Very Low | Recommended (Soaked) |
| Walnuts | Nuts | 0 | 0 | Very Low | Cardiovascular & Brain Tonic |
| Curd / Plain Yogurt | Dairy | 28 | 3 | Low | Safe (Unsweetened) |
| Paneer (Cottage Cheese) | Dairy | 10 | 1 | Very Low | High Protein Low Carb |
| Refined White Sugar | Sweeteners | 65 | 65 | High | Avoid Completely |
| Jaggery (Gud) | Sweeteners | 84 | 70 | Very High | Not Suitable for Diabetes |
| Pure Honey | Sweeteners | 58 | 12 | Medium | Use Sparingly in Moderation |
| Roasted Makhana | Snacks | 53 | 7 | Low | Ideal Low-calorie Snack |