Fitness calculator hub
Nutrition & Macro Calculators
Nutrition decisions become easier when the tools answer one question at a time: how much energy you need, how to divide it across macronutrients and how to make those targets practical across meals. This collection groups those planning tools so you can move from a calorie estimate to protein, carbohydrate, fat, fibre and hydration targets without starting from scratch.
Explore Nutrition & Macro Calculators
24 free toolsBMR Calculator
Find out how many calories your body burns at rest each day.
TDEE Calculator
Calculate your total daily calorie needs based on activity level.
Macro Calculator
Calculate your ideal protein, carbohydrate and fat targets.
Protein Calculator
Find your daily protein requirements based on your training and goals.
Water Intake Calculator
Calculate how much water you should drink each day.
Creatine Dosage Calculator
Calculate your daily creatine loading and maintenance dosage targets.
Carbohydrate Calculator
Calculate your daily carbohydrate requirements for performance and training.
Fat Intake Calculator
Determine your healthy daily dietary fat targets and fatty acid profiles.
Maintenance Calorie Calculator
Determine daily and weekly calorie targets to maintain your current weight.
RMR Calculator
Calculate your Resting Metabolic Rate using MSJ, Katch-McArdle, and HB formulas.
Adaptive TDEE Tracker
Calculate your real-world metabolic rate by tracking weight and calorie logs.
Fiber Intake Calculator
Calculate your daily fiber requirements and discover high-fiber Indian foods to bridge nutritional gaps.
Protein Per Meal Calculator
Distribute your daily protein target across 3 to 6 meals for optimal muscle protein synthesis.
Caffeine Calculator
Calculate your safe daily caffeine limit, half-life clearance time, and personalized sleep cutoff.
Electrolyte Calculator
Map sodium, potassium, and fluid replacement requirements based on sweat levels and workout duration.
Pre-Workout Meal Timing Calculator
Calculate the optimal timing and macro split for your pre-workout meal or snack.
Post-Workout Nutrition Calculator
Calculate optimal recovery macros, fluid targets, and meal timing guidelines after training.
Recipe Nutrition Calculator
Enter ingredients and quantities to calculate total and per-serving nutrition for any recipe.
Indian Food Calorie Calculator
Look up calories and macros for 40+ traditional Indian foods — Roti, Dal, Paneer, Rice, and more.
Indian Meal Builder
Build complete Indian meals and instantly view combined calories, protein, carbs, and fat.
Indian Thali Calorie Calculator
Visual calorie mapping for North Indian, South Indian, Punjabi, and Gujarati regional thalis.
Roti vs Rice Calculator
Compare calories, protein, fiber, and glycemic index of roti and rice side by side.
Vegetarian Protein Builder
Build food combinations from paneer, soya, dal, and legumes to hit 80 to 150g protein daily without meat.
Indian Tiffin Planner
Generate calorie-controlled, high-protein Indian tiffin combination plans for office and school.
How to use these tools well
Use energy estimates as a baseline
BMR, TDEE and maintenance-calorie equations estimate an average. They cannot know your workday movement, training intensity or exact metabolic response. Use the result as an initial target, then compare it with a consistent food log and several weeks of body-weight or performance data. That feedback loop is more useful than repeatedly changing targets after one unusual day.
Macros are a way to organise a diet
Protein, carbohydrate and fat calculators can make a target easier to plan, especially when training or body-composition goals are involved. They do not replace food quality, dietary preferences, allergies, medical needs or the practical reality of cooking and eating with other people. Pick ranges that fit your usual foods and revisit them as your training or goal changes.
Build a usable meal plan
A useful number is one you can apply to breakfast, lunch, dinner and snacks. Combine these tools with the Indian food, meal-builder and protein-per-meal calculators where relevant. For disease-specific diets, children, pregnancy or clinically prescribed nutrition, use personalised guidance from a registered dietitian or physician.