Free tools
Calculators for every goal.
Each tool is free to use, accurate, and ready to feed straight into our custom diet-plan builder.
BMI Calculator
Body Mass Index — your weight class by height.
Open tool →BMR Calculator
Basal Metabolic Rate — calories you burn at rest.
Open tool →TDEE Calculator
Total Daily Energy Expenditure with activity.
Open tool →Macro Calculator
Protein, carbs, and fat split for your goal.
Open tool →Body Fat %
Navy method — no calipers required.
Open tool →Water Intake
Daily hydration target by weight & activity.
Open tool →Ideal Weight
Healthy weight range for your height.
Open tool →1-Rep Max
Estimate your max from a sub-max set.
Open tool →Protein Intake
Daily protein target for your body & goal.
Open tool →Weight-Loss Planner
Calorie target & timeline to hit a goal weight.
Open tool →Waist-to-Height
Central-fat risk — waist vs. your height.
Open tool →Heart-Rate Zones
Five training zones from age & resting HR.
Open tool →Indian Plate Calculator
Calories & macros of a real Indian meal.
Open tool →Muscle-Gain Rate
How much muscle you can realistically gain.
Open tool →Metabolic Adaptation
Has dieting actually slowed your metabolism?
Open tool →Steps-to-Deficit
Turn daily steps into a calorie deficit.
Open tool →