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.

Free Tools · No Sign-up

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 →

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 →

Planning

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

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.

84kg → 72kg • 14 Weeks

“I was stuck at 84kg for 2 years. Within 14 weeks I dropped to 72kg without crash dieting. My lower back pain is completely gone and my energy levels are the highest they've been in years.”

Rahul K.IT Professional • Bengaluru

-9kg • Improved Hormonal Health

“After my PCOS diagnosis, I had lost hope. The structured strength plan and nutrition guidance helped me lose 9kg in 5 months and regulate my cycles naturally.”

Sneha M.PCOS Transformation • 5 Months

-11kg • -4 Inches Waist

“I train at 5am before work. The accountability system kept me consistent. Down 11kg and 4 inches off my waist. This is the first time I've maintained results.”

Vikram S.Corporate Manager

Which calculator should I start with?

If your goal is 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, the BMI calculator and body fat calculator both use Asian-Indian thresholds, because Indians carry more visceral fat at the same reading than Western charts assume.

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.

Start Your Journey →