Free Fitness Calculators for India
25 science-backed tools covering body composition, nutrition, exercise, cardio fitness, army training, diabetes risk, and more. All free. All formulas explained. Indian context built in.
Indian-adapted BMI with ICMR cutoffs. Instant health interpretation.
Total Daily Energy Expenditure using Mifflin-St Jeor equation.
40+ activities including Surya Namaskar, cricket, yoga.
4 validated formulas plus Indian-adapted BMI range.
US Navy circumference method for accurate body fat estimation.
Personalised daily protein target based on weight and goal.
Best bedtime or wake-up time based on 90-minute sleep cycles.
Daily hydration needs adjusted for India's climate.
Daily calorie target for fat loss with weekly timeline.
Pace, race finish times (5K to marathon), and training zones.
5 personalised zones using the Karvonen method.
Daily protein, carbs and fat targets for any goal.
Estimate your 1RM and get a full training percentage table.
Indian-adapted risk thresholds. More accurate than BMI.
4 keto variants with Indian keto food guide.
7-question quiz — ecto, meso or endomorph with Indian diet advice.
Boer, James and Hume formulas for accurate lean mass.
Fat-Free Mass Index — the natural muscle ceiling measure.
Trimester breakdown with Indian dietary guidance.
3 validated field methods — Rockport Walk, Cooper Run, RHR.
NDA, CDS, Agniveer and SSB physical fitness standards.
Full Indian veg protein food table with PDCAAS scores.
16:8, 18:6, 5:2 windows with Indian meal timing examples.
Realistic monthly and yearly muscle gain projections.
Calorie & protein targets for Navratri, Ekadashi, Karva Chauth.
Indian-adapted BMI + waist + lifestyle risk factors.