INTERACTIVE FITNESS TOOLS
Fitness & Calorie Tools
4 interactive calculators to help plan your daily diet, protein, water, and weight gain timeline.
Tool 01
Calorie & Macro Calculator
Calculate your daily maintenance calories, surplus target, and protein needs.
Enter Details
Your Calorie Results
Daily Calorie Target
2585 kcal / day
Maintenance: 2185 kcal + 400 kcal surplus
120g
Protein
365g
Carbs
72g
Fats
Tool 02
Daily Protein Target Calculator
Calculate your exact daily protein requirement for muscle recovery.
Target Daily Protein
130 grams / day
Egg Equivalent
~ 22 Whole Eggs
Paneer Equivalent
~ 722g Paneer
Tool 03
Hydration & Water Calculator
Optimal daily fluid intake for digestion, energy, and muscle hydration.
Target Daily Water
2.8Liters / day
Approx 11 glasses (250ml each)
Tool 04
Weight Gain Timeline Estimator
Realistic timeline to reach your target weight safely without excessive fat gain.
Estimated Timeline
29 Weeks
Approx 6.7 months to gain 10 kg safely