Entry 001 · The planner · Weight management for Indian adults
To control my weight, What should I eat?How much should I eat?
Three quick steps: what you should weigh, what you eat now, and your diet plan. Then see which Indian foods fill you up for fewer calories. Start your weight control journey here, if you are ready ↓
- Step 1
What should you weigh?
Your ideal weight range for your height, using the BMI cut-offs for Indian adults.
Nothing you enter is sent to us; it stays in this browser tab.
- Step 2
What does your current diet give you?
Go meal by meal through a usual day. Type a food and pick it. Usual sides are added for you (sambar with idli); change amounts with − and +.
Calorie Counter0kcalYour daily intake: no foods added yet
- Step 3
Your diet plan to reach your weight goal
Let's work out your perfect diet plan.
Just a few details needed to make it perfect.
Entry 002 · Ask a Nutrition Expert
Ask our nutrition experts a food question
One of our food and nutrition experts reads every question and replies personally. General information only: no diagnosis or medication advice. In an emergency, see a doctor.
- Write your question
- Tell us where to reply
- Get a reply within 48 hours
Entry 003 · News and Views
Read before you change your plate
Do ultra-processed foods raise bowel cancer risk? A 461,000-person study says it depends on the food
2 Nov 2026 · 6 min
Do nuts make you gain weight? A review of over 100 trials says no, but the handful still counts
2 Nov 2026 · 6 min
"FDA approved" supplements: what the US FDA's new ingredient guidance means for Indian buyers
30 Oct 2026 · 5 min
Protein atta, paneer or whey: what India's protein boom means for your plate
30 Oct 2026 · 5 min
NeuMeal Nutty Harmony (women's range)
NeuMeal
Sponsored
NeuMeal Spicy (unisex)
NeuMeal
Sponsored
NeuMeal Nutty (unisex)
NeuMeal
Sponsored
NeuMeal Choco Harmony (women's range)
NeuMeal
Sponsored
NeuMeal Women's Two Flavour Bundle (Choco + Nutty Harmony)
NeuMeal
Sponsored
NeuMeal Nutty and Spicy Bundle (unisex)
NeuMeal
SponsoredEntry 004 · Explore Food
From biryani to dosa, see how your favourites compare
Every variety, where it comes from, calories per serving, and a star rating for weight management. The foods you add in step 2 come first!
Rice dishes
Biryani
6 varieties featured
Rice dishes
Rice dishes
0 varieties featured
Explore
South Indian
Dosa
3 varieties featured
South Indian
Idli
1 varieties featured
Breads
Indian breads
1 varieties featured
Dal dishes
Dal dishes
4 varieties featured
Chicken
Chicken dishes
0 varieties featured
Explore
Mutton
Mutton dishes
0 varieties featured
Explore
Regional cuisines
Malabar dishes
0 varieties featured
Explore
South Indian
Breakfast dishes
3 varieties featured
Dairy
Paneer dishes
0 varieties featured
Explore
Dairy
Dairy
2 varieties featured
Snacks
Indian Snacks
4 varieties featured
Cakes and sweets
Cakes
0 varieties featured
Explore
Drinks
Drinks
1 varieties featured
Fruits
Fruits
10 varieties featured
Vegetables
Vegetable dishes
0 varieties featured
Explore
Eggs
Egg dishes
0 varieties featured
Explore
Snacks
Nuts and seeds
0 varieties featured
ExploreEntry 005 · Product Ratings
Rated for weight management
Each product is rated only on how well it suits weight management, from its taste, affordability, ingredients and evidence. Ranked within its own category. Payment never changes a rating.
Newest ratings
Nestlé Health ScienceNew
Optifast Vanilla Shake
2nd of 2 in meal replacement shakes
3.7
out of 5
Good fit for weight management
- Taste
- 4.0
- Affordability
- 2.8
- Ingredients
- 3.7
- Evidence for purpose
- 4.4
NeuMealNew
Nutty Harmony
1st of 2 in meal replacement shakes
4.4
out of 5
Good fit for weight management
- Taste
- 4.0
- Affordability
- 5.0
- Ingredients
- 4.2
- Evidence for purpose
- 4.6
Entry 006 · Featured Products
New products to look out for
SponsoredNeuMeal
NeuMeal Nutty Harmony (women's range)
A mildly sweet meal replacer for women with real almonds and raisins. One 58 g serving mixed in water gives 215 kcal and 22 g protein, and is free of dairy and soya. Sold as a meal replacer for weight control: replace one large meal a day.
View product →SponsoredNeuMeal
NeuMeal Spicy (unisex)
A savoury meal replacer for men and women, made with Indian spices: chilli, garlic, ginger, cumin, fenugreek and turmeric. Mix 58 g in water, or 29 g in low-fat curd or buttermilk; best as lunch or dinner. Each serving gives 18 g protein, as printed. Sold as a meal replacer for weight control.
View product →SponsoredNeuMeal
NeuMeal Nutty (unisex)
A mildly sweet meal replacer for men and women, with real almonds and raisins. One 58 g serving in 500 ml water gives 210 kcal, 18 g protein and 10 g fibre. Mix with water, skimmed milk or both. Sold as a meal replacer for weight control.
View product →SponsoredNeuMeal
NeuMeal Choco Harmony (women's range)
A chocolate-flavoured meal replacer for women. One 58 g serving mixed in water gives 206 kcal, 22 g protein and 0.7 g total sugar, with no dairy or soya. Sold as a meal replacer for weight control: replace one large meal a day.
View product →SponsoredNeuMeal
NeuMeal Women's Two Flavour Bundle (Choco + Nutty Harmony)
One pack each of Choco Harmony and Nutty Harmony from NeuMeal's women's range, so you can switch flavours from day to day. Both give 22 g protein per serving (206 and 215 kcal), with no dairy or soya. Two packs give up to 28 meals, one a day.
View product →SponsoredNeuMeal
NeuMeal Nutty and Spicy Bundle (unisex)
One pack each of NeuMeal Nutty (mildly sweet, with almonds and raisins) and NeuMeal Spicy (savoury, with Indian spices), for men and women. Nutty mixes with water or milk; Spicy with water, curd or buttermilk. Each pack gives up to 14 meals.
View product →Entry 007 · Quick answers
Eating to control your weight
To control my weight, how much should I eat in a day?
It depends on your height, weight, age, sex and how active you are. NutriPedia works out the calories that keep your weight steady. If your BMI is above the ideal range for Indian adults (23 or more), it suggests about 500 kcal a day less, but never below your resting needs or 1,200 kcal for women and 1,500 kcal for men. Use the three steps above to get your own number (how it is worked out).
To control my weight, what food should I eat?
Choose foods that fill you up for fewer calories: dishes with fewer calories per gram, such as dal, sambar and vegetable dishes, and with more protein and fibre for their calories. Watch the size of a regular serving too. Explore Food rates Indian dishes on exactly these and shows the calories in a regular serving.
What is the ideal weight for Indian adults?
For Asian Indian adults, a body mass index (BMI) of 18.5 to 22.9 is considered ideal, a lower range than the international one. Step 1 above shows the weight range that matches your height. BMI does not account for muscle, so treat it as a guide.
Is this medical advice?
No. NutriPedia gives general information for adults. If you are pregnant or breastfeeding, have a medical condition or take regular medicines, speak to a doctor or dietitian before changing how much you eat.