Free tools
Instant, private (nothing leaves your browser) and tuned for Indian bodies.
Free BMI calculator using Asian-Indian cut-offs (healthy 18.5–22.9). Get your BMI category and healthy weight range instantly.
Calculate your BMR and TDEE with the Mifflin-St Jeor equation and get calorie targets for fat loss, maintenance and muscle gain.
Estimate your body-fat percentage with just a measuring tape using the U.S. Navy method. See where you fall from athletic to average.
Estimate your one-rep max for bench, squat or deadlift from any set of 2–12 reps, plus a percentage chart for programming.
Get daily protein, carb and fat targets for fat loss, maintenance or muscle gain — with Indian food examples.
Find your ideal body weight using the Devine, Robinson, Miller and Hamwi formulas alongside the Asian healthy BMI range.
Calculate how much water to drink daily based on body weight, workout duration and hot Indian weather.
Calculate your max heart rate and 5 training zones (Karvonen or % max) to train smarter for fat loss and stamina.
Check your type-2 diabetes risk with the Indian Diabetes Risk Score (IDRS) — age, waist, activity and family history. Free and instant.
Waist-to-height ratio is a simple belly-fat health check: keep your waist under half your height. Calculate yours instantly.
Plan your intermittent fasting eating window (12:12, 14:10, 16:8, 18:6) and find the best time to work out.