Six fitness calculators, instant results.
Indian-specific cutoffs where they matter. Mobile-friendly. Bookmark them — they're built for repeat use.
BMI Calculator
Indian-specific cutoffs (lower than WHO defaults). Find your body mass index with health-risk guidance.
→BMR & TDEE
Daily calorie needs using Mifflin–St Jeor + activity multipliers. Tells you the maintenance number.
→Macro Calculator
Protein, carbs and fat for your goal — vegetarian-friendly defaults. In grams, not percentages.
→1-Rep Max
Epley, Brzycki, and Lander formulas for bench, squat, and deadlift. No need to actually attempt it.
→Body Fat %
Estimate body fat using the US Navy method. Just a measuring tape — no caliper, no DEXA.
→Water Intake
How much water you actually need — by weight, climate, and training load. India-tuned.
→BMI calculator — Indian cutoffs.
Your numbers
India uses lower cutoffs than WHO. Healthy: 18.5–22.9. Overweight: 23–24.9. Obese: ≥25. (ICMR / IOTF, 2009)
This is a screen, not a diagnosis. Your free 7-day plan factors body composition, not just BMI.
BMR & TDEE — your maintenance.
Your numbers
Formula: Mifflin–St Jeor BMR × activity factor. For weight loss, eat ~500 kcal below TDEE. For muscle gain, ~250–400 kcal above.
These are estimates. Track for 2 weeks, then adjust by ±10% based on the scale and the mirror.
Macro split — in grams.
Your numbers
Protein: 1.8 g/kg. Fat: 25% of calories. Carbs: the remainder. Don't know your TDEE? Use the calculator above.
Round to the nearest 5 g. Hit protein every day; carbs/fat can flex within ±10 g.
One-rep max — no heroics.
Your set
Most accurate at 2–10 reps. Above 10 reps the estimate gets shaky — endurance starts to dominate over strength.
Train at 70–85% of 1RM for hypertrophy. Don't test a true 1RM without a coach and a spotter.
Body-fat % — US Navy method.
Tape measurements
Measure first thing in the morning with a soft tape. Neck: just below the larynx. Waist: at the navel. Hip: widest point.
The US Navy method is ±3% vs DEXA. Good enough to track direction — chase the trend over weeks, not the daily number.
Water intake — India-tuned.
Your day
Baseline: 33 ml × kg. Add for heat and training. Tea, coffee and chaas count. Sugary drinks don't.
Easy check: urine should be pale straw, not apple-juice yellow. Sip through the day; don't chug at night.
Numbers are nice. Plans are better.
A BMI of 23 doesn't tell you what to eat tomorrow. A macro target doesn't tell you which dal. We do the gap-closing — book a free call and we build the plan around your numbers.
Book free call →