All Fitness & Nutrition Calculators
By [AUTHOR NAME] · · Method & sources
A suite of health metrics, calorie targets, macronutrient tools, and Indian food calculators, with each page stating the formulas, stored servings, and known limits it uses.
Why Use Science-Based Fitness Calculators?
Most people rely on generic calorie rules — like "eat 2,000 calories a day" — that ignore individual differences in metabolism, body composition, and activity level. These one-size-fits-all numbers can lead to under-eating (stalling muscle growth) or over-eating (preventing fat loss) without you even realizing it.
Every calculator on FitTrackPro uses peer-reviewed clinical formulas — not arbitrary estimates. The BMI and Ideal Weight calculators apply WHO and ICMR Asian-specific cutoffs that account for the higher metabolic risk South Asian populations face at lower body weights. The BMR and TDEE calculators use the Mifflin-St Jeor equation, which clinical research has shown to be the most accurate resting metabolic rate predictor for healthy adults. Our Indian food tools use stored FitTrackPro entries. The database does not retain an IFCT citation for every food row; see the methodology page for source limits and portion assumptions.
All calculations run 100% in your browser — your height, weight, age, and dietary choices never leave your device. No account required, no data stored on our servers, completely free.
Body Composition & Target Weight
BMI Calculator
Calculate your Body Mass Index using Asian-specific WHO & ICMR cutoffs.
Ideal Weight Calculator
Target weight calculations based on Devine, Robinson, and WHO standards.
Body Fat Calculator
Estimate body fat percentage using standard U.S. Navy circumference tape formulas.
Energy Expenditure & Daily Metabolism
BMR Calculator
Determine resting metabolic rate via Mifflin-St Jeor equation.
TDEE Calculator
Compute total maintenance calories based on your weekly activity profile.
Steps to Calories Calculator
Convert daily walking step counts and speed into burned energy and distance.
10,000 and 13,000 steps in km and calories
See distances and estimates for common body weights.
Calorie Deficits & Macro Ratios
Calorie Deficit Calculator
Set sustainable daily calorie deficits for fat loss without muscle wasting.
Daily Calorie & Macro Calculator
Personalized gram targets for protein, carbohydrates, and healthy fats.
Protein Calculator
Calculate optimal daily protein intake based on training intensity and goals.
Indian Diet & Meal Calculators
Roti Calorie Calculator
Calculate macros for wheat phulkas, ghee chapatis, bajra, and multigrain rotis.
Dal Calorie Calculator
Compare calories, plant protein, and tadka ghee across Toor, Moong, Masoor, and Chana dals.
Indian Food Calorie Counter
Add foods to a meal and total your calories, protein, carbs and fat for the day.
Paneer Calories & Protein Calculator
Estimate calories, protein and fat in plain paneer by portion weight.
Cooked Rice Calories Calculator
Compare cooked white and brown rice calories per cup, katori or gram.
How to Use Our Calculators — Step by Step
Follow this recommended sequence for the most accurate and actionable results.
Find Your Baseline
Start with the BMR Calculator to find how many calories your body burns at complete rest — this is your metabolic floor.
Add Activity
Use the TDEE Calculator to multiply your BMR by your real weekly activity level and find your total daily energy expenditure.
Set Your Goal
Choose the Calorie Deficit Calculator for fat loss or the Macro Calculator to split your target into protein, carbs, and fats.
Track Your Meals
Use the Indian Food Counter or the Roti/Dal Calculators to track real meals against your macro targets throughout the day.
Frequently Asked Questions
Everything you need to know about FitTrackPro calculators and tools.