Eight science-backed calculators that update as you type — BMI, BMR & TDEE, calorie targets, protein, body-fat, 1-rep-max, water and macros. Nothing leaves your device; no login needed.
BMI is a quick screen, not a body-composition measure — very muscular people can read "overweight". Use it alongside waist and body-fat.
BMR uses the Mifflin-St Jeor equation; TDEE = BMR × activity multiplier. Treat it as a starting point and adjust by real weekly weight change.
Cut = −20%, Bulk = +12% of maintenance. A gentle deficit/surplus protects muscle and is easier to sustain than crash dieting.
Higher protein helps preserve muscle in a deficit and build it in a surplus. Spread it across 3–4 meals.
Rough food equivalents: 1 katori dal ≈ 8 g · 100 g paneer ≈ 18 g · 100 g chicken ≈ 31 g · 1 egg ≈ 6 g · 1 whey scoop ≈ 24 g protein.
US Navy circumference method (men: waist + neck + height; women also need hip). Tape-based estimates carry a few % error — track the trend, not one reading.
Do a clean set to near-failure (ideally 3–8 reps) and enter it. Formula is most accurate under ~10 reps.
Use the percentages to program your working sets. Never test a true 1RM without a spotter and a proper warm-up.
A practical target, not a hard rule — food and other drinks add water too. Best gauge: pale-yellow urine and no strong thirst.
Protein is fixed by bodyweight (~1.8 g/kg), fat set to a healthy floor, and the rest goes to carbs — then adjusted for your chosen style. 1 g protein/carb = 4 kcal, 1 g fat = 9 kcal.
Skip the maths — BRAMHA builds a full workout split and an Indian diet around these exact numbers, free.
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