Health & Fitness Calculators
Know your numbers — body composition, calories and macros, with Asian-Indian health cutoffs.
Updated June 2026 · Free · No sign-up
These calculators turn your height, weight, age and activity into the numbers that actually guide a fitness plan. Start with BMI for a quick screen (using the WHO Asia-Pacific / ICMR cutoffs that apply to Indian body composition), then use BMR and TDEE to find your daily calorie needs and the calorie/macro tools to plan weight loss, maintenance or gain.
For a fuller picture than weight alone, the body-fat, lean-body-mass and waist-to-hip tools assess composition, while the protein, macro and keto calculators help structure your diet. These are screening tools for general guidance, not a substitute for medical advice.
All Health & Fitness Calculators
BMI Calculator
Calculate your Body Mass Index using both the standard WHO scale (25 / 30 cutoffs) and the WHO Asia-Pacific revised scale (23 / 25 cutoffs) used by ICMR for South-Asian body composition. Supports metric and imperial units.
Calorie / TDEE Calculator
Calculate daily calorie needs (TDEE) based on age, weight, height, and activity level.
BMR Calculator
Calculate Basal Metabolic Rate — the calories your body burns at complete rest.
TDEE Calculator
Calculate Total Daily Energy Expenditure (TDEE) using Mifflin-St Jeor BMR × activity factor. Returns calorie targets for cutting / maintenance / bulking + macro split for vegetarian and non-vegetarian Indian diets.
Body Fat % Calculator
Estimate body fat percentage from tape measurements using the circumference (US Navy) method, in metric (cm/kg) or imperial. Includes goal-weight projection.
Ideal Weight Calculator
Calculate your ideal body weight based on height using multiple formulas.
Macros Calculator
Calculate ideal daily protein, carbohydrates, and fat intake for your goals.
Protein Calculator
Calculate daily protein intake based on weight, activity level, and fitness goals.
Keto Macros Calculator
Calculate your personalized keto diet macros — net carbs, protein, and fat — based on your TDEE, weight goal, and ketogenic ratio.
Weight Loss Calculator
Calculate exactly how long it will take to reach your goal weight at a given calorie deficit, with realistic timeline and daily calorie target.
Calories Burned Calculator
Calculate calories burned during exercise based on activity type, weight, and duration.
BMI for Kids Calculator
Calculate BMI for children and teens ages 2-19 using IAP (Indian Academy of Pediatrics) 2015 growth charts, with CDC charts as an option.
Frequently asked questions
What is a healthy BMI for Indians?
Under the ICMR / WHO Asia-Pacific cutoffs used in India, a healthy BMI is 18.5-22.9, overweight is 23-24.9, and obese is 25+. These are lower than the global 25/30 thresholds because South-Asians carry more body fat and metabolic risk at the same BMI.
How many calories should I eat to lose weight?
Find your TDEE (maintenance calories), then eat a 300-500 kcal daily deficit for steady loss of about 0.25-0.5 kg per week. A 7,700 kcal deficit equals roughly 1 kg of fat. The calorie and weight-loss calculators work this out for your stats.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE is BMR multiplied by an activity factor (1.2 sedentary to 1.9 very active) — your actual daily burn. You set calorie targets relative to TDEE, not BMR.
How much protein do I need per day?
General health needs about 0.8-1.0 g per kg of body weight; active people and those building muscle need 1.2-2.0 g/kg. For a 70 kg person that's roughly 56-140 g/day. The protein and macro calculators tailor this to your goal.
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