What is BMI? Understanding body mass index
Body mass index (BMI) is your weight in kilograms divided by your height in metres squared. For example, 60 kg and 1.65 m gives 60 ÷ (1.65 × 1.65) ≈ 22.0.
For adults, the WHO categories are: under 18.5 underweight; 18.5 to under 25 healthy range; 25 to under 30 overweight; 30 and above obesity.
BMI is a screening number, not a diagnosis. It does not measure body fat directly, does not tell you where fat is stored, and can be misleading for muscular people, older adults and during pregnancy. Adult categories do not apply to children and teenagers.
Some research suggests health risks can rise at lower BMI values in South Asian populations. SuperHealthyAI shows the standard WHO thresholds; talk to your doctor about what your number means for you.
How much protein is in dal?
Uncooked (dry) dals typically contain roughly 20–25 g of protein per 100 g. Cooked dal is mostly water, so a katori of cooked dal provides much less — commonly somewhere around 5–10 g depending on how thick it is and how much dry dal went in.
Pairing dal with rice or roti improves overall protein quality. Values vary by dal type and recipe; the food diary uses documented composition data and marks estimates.
Dietary sources of calcium
Milk, curd and paneer are well-known sources. Ragi (finger millet) is notably rich in calcium among cereals. Sesame seeds, some green leafy vegetables, and calcium-set tofu also contribute.
Calcium works with vitamin D and physical activity for bone health. If you are considering a calcium supplement, ask your doctor — too much can cause problems for some people.
Understanding vitamin D
The skin makes vitamin D in sunlight; few foods are naturally rich in it (fatty fish, egg yolks, and fortified foods are examples).
Low vitamin D is commonly reported in India, but symptoms alone cannot confirm it. A clinician may order a blood test (25-hydroxy vitamin D) if appropriate. Very high-dose supplements without medical supervision can be harmful.
Fibre and digestive health
Fibre from whole grains, millets, pulses, vegetables and fruit supports regular digestion. Increase it gradually, with enough fluids unless you have been told to limit them.
Balanced Indian vegetarian meals
An example balanced vegetarian lunch: two rotis or a cup of rice, a katori of dal, a vegetable sabzi, a small bowl of curd and a salad. Swap in millets, sprouts or paneer for variety. This is an example, not a prescription — needs differ from person to person.
Sources
- World Health Organization. Body mass index (BMI) — adult classification.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians (2024); Indian Food Composition Tables (2017).
- NIH Office of Dietary Supplements. Vitamin D and Calcium fact sheets.
Looking for a specific nutrient? Visit the vitamin & mineral library.
This page is general education, not personal medical advice. For diagnosis, treatment or medicines, please talk to a qualified doctor, registered dietitian or pharmacist. Read our medical & AI disclaimer.