Evidence-Based Fitness Math & Authentic Indian Nutrition
FitTrackPro is an independent, 100% free online suite of health, fitness, and nutrition calculators. Every tool operates entirely in your browser with zero mandatory account signups, zero email paywalls, and complete client-side data privacy. Your personal metrics (weight, height, age, and fitness goals) are processed in real time locally and are never transmitted to or stored on our servers. To keep these tools freely accessible to everyone, the site is funded via non-intrusive Google AdSense advertisements, which may use cookies for ad delivery and personalization per Google's advertising policies (see our Privacy Policy). Unlike generic fitness portals calibrated exclusively for Western diets, FitTrackPro is specifically engineered to address Indian dietary staples (such as rotis, cooked dals, paneer, and sattu) and clinical Asian-specific body composition thresholds.
One Developer, One Simple Idea
I built FitTrackPro as a solo developer because simple fitness questions should not feel difficult to answer. People often want to know something practical—how many calories they need, what their BMI means, how much protein is in a bowl of dal, or whether a few rotis fit their day. Too often, that small question leads to cluttered pages, forced signups, confusing units, or numbers with no explanation.
I wanted to make the kind of site I would be relieved to find: open the page, enter a few details, understand the result, and carry on with your day. No account wall. No pretending that one estimate knows everything about your body. Just a calm, useful starting point.
Indian food was especially important. Everyday portions such as a roti, a katori of dal, rajma, paneer, or curd are often missing or poorly explained in generic tools. FitTrackPro brings those familiar foods together with established fitness formulas so the experience feels relevant, not translated from somebody else's plate.
This site is still built and maintained by one person. That means it may grow one useful tool at a time, but it also means every suggestion reaches the person doing the work. If a calculator would make your routine easier, tell me what you need.
A commitment to honesty: I am a software developer, not a doctor or registered dietitian. FitTrackPro does not use secret formulas or claim that estimates are diagnoses. The goal is to translate published formulas and recognized nutrition references into clear, private, and verifiable tools.
Fast Facts
References and Source Limits
Formula references and official food tables are linked where known. Food values are maintained in tool-specific FitTrackPro lists, and not every food row has an item-level citation. Check each page’s method note before citing a value as a published source:
Indian Food Composition Tables (IFCT 2017)
Published by the National Institute of Nutrition (ICMR-NIN Hyderabad), authored by Longvah T, Ananthan R, Bhaskarachary K, and Venkaiah K. Provides experimentally analyzed nutrient data for over 528 key Indian foods, including staple grains, dals, and regional preparations.
Mifflin-St Jeor Equation (1990)
Mifflin MD, St Jeor ST, et al., "A new predictive equation for resting energy expenditure in healthy individuals", American Journal of Clinical Nutrition (1990). Clinically validated as having the highest predictive accuracy for estimating basal metabolic rate across adult populations.
WHO / IASO / IOTF Asian BMI Standards (2000)
World Health Organization Western Pacific Region expert consensus. Lowers the threshold for overweight to ≥23.0 kg/m² and obesity to ≥25.0 kg/m² for Asian populations to reflect higher visceral body fat and elevated cardiovascular risk at lower weight.
2011 Compendium of Physical Activities
Ainsworth BE, Haskell WL, Herrmann SD, et al., Medicine & Science in Sports & Exercise. Establishes Metabolic Equivalent of Task (MET) ratings for walking speeds (2.8 to 4.3 METs), enabling accurate calculation of caloric expenditure scaled to body mass and walking cadence.
U.S. Navy Circumference Method
Hodgdon JA, Beckett MB, "Prediction of percent body fat for U.S. Navy men and women from body circumferences and height", Naval Health Research Center (Report 84-29). Logarithmic circumference ratios calibrated against hydrostatic body density weighing.
Devine & Robinson Ideal Weight Formulas
Devine BJ (1974) and Robinson JD et al. (1983). Standard clinical equations for baseline lean weight estimation used extensively in medical dosing and body composition target benchmarks.
How Our Calculators Work
Here is a brief overview of how each major calculator family computes your personal targets:
BMR & TDEE Calculations
Computes basal energy consumption via the Mifflin-St Jeor equation using biological sex, age, weight, and height. TDEE multiplies this by activity coefficients ranging from 1.2 (sedentary) to 1.9 (heavy training).
Calorie Deficit & Macro Splits
Calculates safe fat loss targets (300–750 kcal deficits) to avoid metabolic adaptation and muscle loss. Macro splits are assigned based on specific fitness goals: balanced, high-protein fat loss, or muscle building.
Protein Target Calculator
Scales protein intake from 0.8g per kg body weight (ICMR-NIN RDA baseline) up to 1.6–2.2g per kg for resistance athletes, integrated with household portion comparisons for vegetarian and non-vegetarian Indian meals.
Steps to Calories Math
Combines individual step length (calculated dynamically from height) with Ainsworth MET activity expenditure and body mass, avoiding the inaccurate static "40 calories per 1,000 steps" rule of thumb.
Roti & Dal Nutrition Tools
Roti and dal tools use stored FitTrackPro values and fixed ghee or tadka presets. Food entries do not retain item-level IFCT citations, and serving assumptions can differ between tools.
Indian Food Database
A canonical reference table consolidating macro breakdowns (calories, protein, carbs, fat, fiber) for staple Indian foods, searchable and sortable for fitness bloggers, researchers, and everyday dieters.
Editorial Policy & Transparency Standards
How we maintain mathematical accuracy and privacy accountability across FitTrackPro.
✓ No Black-Box Math
Every formula used across our calculators is openly documented and referenced to peer-reviewed literature. You can trace precisely how your metrics compute each final number.
✓ Zero Server Retention
Your body metrics (weight, height, waist, calorie goals) are never saved on a remote server or sold to third-party data brokers. All state calculations run strictly in your browser.
✓ Regular Data Auditing
We continuously verify our food database values against updated releases of the ICMR-NIN Food Composition Tables and WHO guideline updates to maintain nutritional currency.
Have Feedback, Corrections, or Questions?
FitTrackPro is actively maintained by one developer. If you spot an inaccuracy, want to suggest a calculator or Indian food, or need to report a technical issue, use the contact page or email directly.
Ready to Calculate Your Fitness Numbers?
Explore our suite of 14 free calculators and the Indian Food Database to estimate daily calories, macros, and workout activity.