Free Fitness Calculators
Six free, science-based calculators to plan your training and nutrition. They give instant results, need no sign-up and use the same formulas coaches and dietitians rely on.
- 100% free
- No sign-up needed
- Indian BMI cut-offs
- cm & ft/in
BMI Calculator
Body Mass Index with Asian-Indian cut-offs, plus your healthy and ideal weight range.
- BMI score & category
- Healthy weight range
- Ideal body weight
Calorie Calculator
Your BMR, daily calorie burn (TDEE) and targets for fat loss or lean gain.
- BMR & TDEE
- Fat-loss calories
- Lean-gain calories
Macro Calculator
Daily protein, carbs and fat in grams for fat loss, maintenance or muscle gain.
- Calories for your goal
- Protein, carbs & fat
- Per-meal breakdown
Body Fat Calculator
Body-fat % from a tape measure, with fat mass and lean mass.
- Body-fat percentage
- Fat & lean mass
- Fitness category
Water Intake Calculator
Daily water in litres and glasses, adjusted for training and heat.
- Litres per day
- Glasses per day
- Extra for training & heat
One-Rep Max Calculator
Your estimated 1RM and working weights for each rep range.
- Estimated 1RM
- % of 1RM chart
- Weights per rep range
Where to start
- Find your caloriesYour TDEE is the foundation for any goal — fat loss, maintenance or muscle gain.
- Set your macrosTurn calories into protein, carb and fat targets you can plan meals around.
- Measure your starting pointRecord BMI and body fat so you can see real change, not just scale weight.
- Plan your trainingUse your one-rep max to pick the right weights for strength or muscle growth.
Built on proven science
Trusted formulas
Mifflin–St Jeor for calories, the US Navy method for body fat, Epley and Brzycki for strength — the same equations used by dietitians and coaches.
Made for India
BMI uses Asian-Indian cut-offs, and every tool works in kilograms with height in cm or feet and inches.
Private by default
Your inputs stay in your browser. Results are only saved to your account when you choose to use the tools there.
Frequently asked questions
Are these calculators free?
Yes. Every calculator is free to use without an account. If you create a free Beast Nutrition account, you can also save your results each time and track how your numbers change over weeks and months.
How accurate are the results?
They are well-validated estimates, not lab measurements. BMR equations are typically within about 10% for most people, and the tape-measure body-fat method within about 3–4 percentage points. Use them as a starting point, then adjust based on how your body weight and measurements actually change.
Which calculator should I start with?
Start with the calorie calculator to find your daily energy needs, then use the macro calculator to turn that into protein, carb and fat targets. Check BMI and body fat every few weeks to track body composition, and use the one-rep max calculator to plan your training weights.
Why do you use Asian BMI cut-offs?
Research shows South Asians develop diabetes and heart disease risk at lower BMIs than Western populations. Indian consensus guidelines therefore treat 23 and above as overweight and 25 and above as obese, instead of the WHO’s 25 and 30.
Is my data saved?
On these public pages, your inputs stay in your own browser only, so the form is pre-filled next time. Results are saved to your progress log only when you use the calculators from your account.
These calculators give estimates for general fitness guidance only and aren’t medical advice. Speak to a doctor before making major diet or training changes, especially if you are pregnant, under 18 or have a medical condition.