Free Fitness Tools

Plan Your Nutrition & Training

Science-backed calculators for Indian diets and lifestyles. No sign-up, no ads — just tools that work.

100% Free Forever4 Tools Available0 Sign-ups Required

BMI Calculator

Check your Body Mass Index

A quick check-in on your body mass index, using WHO Asia-Pacific cutoffs calibrated for Indian and Asian body composition.

Step 1

Find out how much you should eat

Find out how many calories your body actually needs in a day based on your age, weight, height, and activity level.

Step 2

Break calories into protein, carbs & fat

Get your ideal protein, carbs, and fat split based on your goal, with Indian food sources for every macro.

Step 3

Plan your training weights

Estimate your one rep max for any lift and see where you stand with strength standards based on your gender and body weight.

Recommended order: CalorieMacrosStrength — know how much to eat, then how to split it, then how hard to train.

These tools give you a solid starting point — but every body is different. Talk to our trainers at Golds's Gym for a program built around you.