Free tools
Every calculator below shows its formula and its source — Indian BMI and waist cut-offs from ICMR, Indian food data from IFCT2017, and real market prices for protein. No sign-up, no email wall.
BMI with the Indian 18.5 / 23 / 25 cut-offs, not the global chart.
Try itBMR, TDEE and a daily calorie target from your job and training.
Try itDaily protein target with veg and non-veg Indian sources.
Try itSearch roti, rice, dal, paneer and 300+ Indian foods.
Try itProtein, carb and fat grams for your calorie target.
Try itA healthy weight range from the Indian BMI band.
Try itUS Navy tape-measurement body fat estimate.
Try itDaily water target adjusted for Indian heat and training.
Try itCalories burned for a given step count and body weight.
Try itA day's step count turned into calories burned.
Try itHow many rotis fit your calorie budget.
Try itSwap rotis for an equal-calorie serving of rice.
Try itHow many rotis your remaining calorie budget allows.
Try itConvert a katori serving into grams for any food.
Try itBuild a thali and see its calories and protein.
Try itCheapest Indian protein sources, ranked live.
Try itWhat hitting your protein target costs across a month.
Try itEstimated one-rep max from a weight and rep count.
Try itWhich plates to load for a target barbell weight.
Try itA weekly training split for your days available.
Try itA safe weekly pace before your event date.
Try itDays and training weeks left before any event.
Try itSteps to walk off a gulab jamun, samosa or biryani plate.
Try itA bedtime from your wake time, by sleep cycles.
Try itTDEE and a calorie target, framed for women.
Try itLook up calories and protein for any Indian food, fast.
Try itCompare monthly gym costs across 20 Indian cities.
Try it