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Fitness Calculators for Indians

Eleven free calculators built for Indian bodies and Indian food. BMI on Asian-Indian thresholds, calories in katoris not cups, protein shown in dal and paneer. Metric or imperial, instant, no sign-up.

Nutrition

Work out what to eat: calories, macros, protein and the calorie cost of real Indian meals.

Calorie CalculatorDaily kcal target with Indian portionsOpen calculator →Macro CalculatorProtein, carbs and fat splitOpen calculator →Protein CalculatorDaily protein shown in dal, paneer and eggsOpen calculator →TDEE CalculatorMaintenance calories from your activityOpen calculator →Indian Food CaloriesBuild a plate, get calories and macrosOpen calculator →Katori ConverterKatori and roti to grams and caloriesOpen calculator →Egg Protein CalculatorProtein and calories for any number of eggsOpen calculator →Protein Cost CalculatorPrice per gram of protein for any powder or foodOpen calculator →Healthy Fast Food FinderBest orders at McDonald's, KFC, Burger King and SubwayOpen calculator →

Body & Composition

Understand your body with metrics tuned for Indian physiology, not Western charts.

BMI CalculatorWHO Asian-Indian thresholds, not WesternOpen calculator →Body Fat CalculatorTape measure method plus waist-to-heightOpen calculator →Ideal WeightFour formulas, a range not a single numberOpen calculator →

Health Markers

Make sense of a blood report or a diagnosis, read against South Asian ranges and the actual evidence.

Uric Acid Food CheckerIndian foods graded by gout evidence, not purinesOpen calculator →HOMA-IR CalculatorInsulin resistance with South Asian cutoffsOpen calculator →

Planning

Set realistic expectations before you start, on timeline and on cost.

Home Gym Cost CalculatorWhat a home gym costs in India or the US, item by itemOpen calculator →Weight Loss TimelineHow long to lose X kg, honestlyOpen calculator →Trainer Cost CalculatorWhat a personal trainer costs for your cityOpen calculator →

Real results from real Indian clients

The calculators give you the numbers. Coaching is what turns them into this.

Knee pain gone • 2 Months

“Earlier I used to have knee pain very often. After regular training, my knee issue has not come back yet. The training is really customized for me and my needs, so it fits in where it actually should.”

SaraOnline Coaching Member

Strength + Flexibility • 3 Months

“I am able to do my classes regularly, and I have certainly felt an increase in my strength and flexibility. I would recommend it to anyone who works full time and wants to build strength and flexibility.”

KalyaniWorking Professional • Online Coaching

-6kg • 60 Days

“I started off at somewhere close to 95 kilos, right now close to 89. So lost 6 kilos in 24 sessions. They do not ask you to transform your diet completely, because that is not sustainable in the long run.”

YashYourTrainer Member

FAQ

Frequently asked questions

Are these fitness calculators free?

Yes. All eleven calculators are free and need no sign-up. Enter your details and you get the result instantly, in metric or imperial units.

Why do you use Indian-specific thresholds?

Indians carry more visceral fat at the same BMI and body fat percentage than Western populations, so global charts misclassify Indian bodies. Our BMI and body fat tools use WHO Asian-Indian cutoffs, and the food tools use Indian portions like the katori rather than the American cup.

Which calculator should I start with?

For fat loss, start with the calorie calculator to set a daily target, then split it with the macro calculator and check you are hitting enough with the protein calculator. To understand your body, start with BMI and body fat. To plan realistically, the weight loss timeline calculator shows how long losing X kg actually takes.

The numbers are the easy part.

Turning them into a plan you actually follow is where a coach helps. Book a free 30-minute consultation.

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