Fitness calculator
BMI Calculator
A quick way to check if your weight is healthy for your height.
BMI is just a starting point — it doesn't account for muscle, age, or body type. Use it as a guide, not a final answer.
Body Fat % Navy Method
Uses neck, waist, and hip measurements. No equipment needed.
📐 Measure at the widest point. Stand straight and breathe normally.
This method is accurate within ±3–4%. For the most precise result, use a DEXA scan or water tank test.
Calorie Calculator
Find out how many calories you need each day based on your goal.
Eat at Cutting calories to lose fat. Eat at Maintenance to stay the same weight. Eat at Bulking calories to gain muscle.
Macro Calculator
Daily protein, carbs, and fat targets based on your goal.
Adjust protein by ±10g depending on how hard you train.
Water Intake Calculator
How much water you should drink each day based on your weight, activity, and where you live.
💡 Drink a glass of water first thing in the morning.
💡 Carry a 1L bottle — finish it before lunch, then again before dinner.
💡 Your urine should be pale yellow. Dark urine means you need more water.
Add around 500ml for every 30 mins of hard exercise. Tea and dal bhat broth count toward your daily intake.