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Free Fitness Calculators

10 science-backed tools. All free. All formulas explained. No login required.

✅ Instant results📱 Mobile-friendly🔬 Peer-reviewed formulas🇮🇳 Indian context included
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#1
Most Popular

BMI Calculator

Calculate your Body Mass Index with Indian-adapted cutoffs. Instant results with full health interpretation.

⏱ 30 secCalculate →
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#2
Essential

TDEE Calculator

Find your Total Daily Energy Expenditure using the gold-standard Mifflin-St Jeor equation.

⏱ 1 minCalculate →
💪
#3
Popular

Protein Intake Calculator

Get your personalised daily protein target based on body weight, goal, and activity level.

⏱ 30 secCalculate →
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#4
Popular

Body Fat % Calculator

Estimate body fat percentage using the validated US Navy circumference method.

⏱ 1 minCalculate →
🥗
#5
Comprehensive

Macro Calculator

Calculate protein, carbs, and fat targets for fat loss, muscle gain, or maintenance.

⏱ 2 minCalculate →
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#6
Quick

Water Intake Calculator

Find your daily hydration needs based on weight, activity level, and India's climate.

⏱ 30 secCalculate →
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#7
Gym

One Rep Max Calculator

Estimate your 1RM for any lift and get a full training percentage table.

⏱ 30 secCalculate →
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#8
Weight Loss

Calorie Deficit Calculator

Calculate your daily calorie target for sustainable fat loss with a personalised timeline.

⏱ 2 minCalculate →
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#9
Advanced

Lean Body Mass Calculator

Calculate lean mass using three validated formulas: Boer, James, and Hume.

⏱ 30 secCalculate →
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#10
Advanced

FFMI Calculator

Measure your Fat-Free Mass Index — the science-based measure of muscularity.

⏱ 1 minCalculate →

How to Get the Most From These Calculators

1
Start With TDEE
Your Total Daily Energy Expenditure is the foundation. Know your maintenance calories before setting any fat loss or muscle gain targets.
2
Set Your Protein
Use the Protein Calculator to find your daily protein target. Protein is the most important macro for any physique goal.
3
Build Your Macros
Use the Macro Calculator to set carb and fat targets around your protein, aligned with your specific goal.
4
Track Progress
Re-run the BMI, Body Fat, and LBM calculators every 4–6 weeks to track true body composition changes.
⚠️ Important: All calculators provide estimates only, based on validated scientific formulas. Results are intended for educational purposes and should not replace advice from a qualified healthcare provider, registered dietitian, or certified fitness professional. If you have any medical condition, are pregnant, or have special health requirements, please consult a professional before making dietary or exercise changes.