HowQsir Total Health Alert
Comprehensive Health Comparison & Diagnostic Alert System
A) Anthropometry & Body Composition
| Sn. | Parameter | Healthy Male (Target) | Healthy Female (Target) |
|---|---|---|---|
| 1 | Height (cm) | Genetics dependent | Genetics dependent |
| 2 | Weight (kg) | BMI 18.5–24.9 | BMI 18.5–24.9 |
| 3 | BMI (kg/m²) | 21.0–23.0 | 20.0–22.0 |
| 4 | Waist Circumference | < 94 cm | < 80 cm |
| 5 | Hip Circumference | Frame proportional | Frame proportional |
| 6 | Waist-Hip Ratio | < 0.90 | < 0.85 |
| 7 | Body Fat % | 12–20% | 20–30% |
| 8 | Skinfold (Triceps) | 8–15 mm | 12–25 mm |
| 9 | Chest Circumference | 90–110 cm | 80–95 cm |
| 10 | Thigh Diameter | 50–60 cm | 45–55 cm |
| 11 | Upper Arm Circ. | 28–35 cm | 24–32 cm |
| 12 | Neck Circumference | < 40 cm | < 35 cm |
B) Cardiovascular & Metabolic
| # | Parameter | Healthy Target (Both/Specific) |
|---|---|---|
| 13 | Resting Heart Rate | 60–75 bpm |
| 14 | Blood Pressure | 110/70 to 119/79 mmHg |
| 15 | Fasting Glucose | 70–90 mg/dL |
| 16 | HbA1c | < 5.4% |
| 17 | Total Cholesterol | < 180 mg/dL |
| 18 | LDL-C | < 100 mg/dL |
| 19 | HDL-C | M: > 45 | F: > 55 mg/dL |
| 20 | Triglycerides | < 100 mg/dL |
| 21 | ALT (Liver Enzyme) | 10–35 U/L |
| 22 | Uric Acid | 3.5–6.0 mg/dL |
| 23 | Waist-Height Ratio | < 0.45 |
| 24 | VO₂max | M: > 45 | F: > 38 ml/kg/min |
C) Endocrine, Bone, Teeth, Hair, Skin
| # | Parameter | Healthy Target |
|---|---|---|
| 25 | TSH (Thyroid) | 0.5–2.5 mIU/L |
| 26 | Vitamin D | 30–50 ng/mL |
| 27 | Bone Density | T-score ≥ -1.0 |
| 28 | Teeth Number | 28–32 |
| 29 | Gum Health | No bleeding (Score 0) |
| 30 | Hair Density | Minimal/Normal shedding |
| 31 | Skin Turgor | Immediate snap-back |
| 32 | Nail Capillary Refill | < 1.5 seconds |
| 33 | Grip Strength | M: > 40 kg | F: > 25 kg |
| 34 | Pinch Pressure | Age/sex appropriate strength |
D) Sensory, Respiratory, Renal
| # | Parameter | Healthy Target |
|---|---|---|
| 35 | Vision (Snellen) | 6/6 (20/20) |
| 36 | Eye Pressure | 10–21 mmHg |
| 37 | Hearing | 0–20 dB loss (Normal) |
| 38 | SpO₂ | 97–100% |
| 39 | Peak Flow | 450–600 L/min (Height dependent) |
| 40 | Creatinine/eGFR | 0.7–1.2 mg/dL / > 90 |
| 41 | Urine Albumin | Negative |
E) Nutrition, Hydration, Activity, Recovery
| # | Parameter | Healthy Target |
|---|---|---|
| 42 | Daily Calories | 2,000–2,500 (Activity dependent) |
| 43 | Protein Intake | 1.0–1.2 g/kg/day |
| 44 | Fiber Intake | 30–38 g/day |
| 45 | Water Intake | 30–35 mL/kg/day |
| 46 | Steps/Day | 8,000–12,000 |
| 47 | Brisk Walking | 150–200 min/week |
| 48 | Strength Training | 3×/week |
| 49 | Sleep Duration | 7.5–8.5 hours |
| 50 | Stress Relief | Daily practice (Laughter/Yoga) |
