Your Gym Toolkit
One profile, six calculators. Enter your stats once — everything below fills in automatically.
BMI
Body Mass Index from your weight (kg) and height (inches) — with category gauge and healthy weight range.
BMR & TDEE
Mifflin-St Jeor BMR and maintenance calories, with all cut/bulk targets and your plan highlighted.
Macro Split
Protein / carbs / fat grams for your goal's calorie target — computed straight from your TDEE.
Water Intake
Daily hydration target in litres from your weight, training volume and climate.
Daily Steps
Research-based step target for your age and goal — with distance and calories burned.
Goal Timeline
When you'll hit your target weight on your goal's calorie plan — with milestone dates.
7-Day Diet Plan
A full week of Pakistani home-style meals — portioned to your calorie and protein targets.
My Profile
Enter your stats once — every calculator reads from here. Saved in your browser only (localStorage); nothing is sent anywhere.
BMI Calculator
Body Mass Index — from your profile's weight (kg) and height (inches).
From your profile
Edit profileSet up your profile once — your BMI appears here automatically.
BMI is a population screening tool — it doesn't distinguish muscle from fat, so very muscular lifters often score "overweight".
BMR & TDEE
Mifflin-St Jeor — from your profile. Your goal's target row is highlighted.
From your profile
Edit profileSet up your profile once — your BMR, TDEE and calorie targets appear here automatically.
Targets by goal
| Goal | Calories | Est. change |
|---|
Estimates assume 1 kg of body tissue ≈ 7,700 kcal. Real-world results vary ±10% — track your weight for 2 weeks and adjust.
Macro Split
Protein / carbs / fat for your goal's calorie target — computed from your profile automatically.
From your profile
Edit profileSet up your profile once — your macros appear here automatically.
General sports-nutrition defaults: protein 1.6–2.2 g/kg by goal, fat ~25–28% of calories, carbs fill the remainder. Adjust to preference, performance and how you feel.
Water Intake
Daily hydration target in litres — training minutes come from your activity level.
From your profile
Edit profileSet up your profile once — your water target appears here automatically.
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General guideline — individual needs vary with sweat rate, diet and health. Coffee, tea and water-rich foods also count toward intake. With a heart or kidney condition, follow your doctor's fluid advice.
Daily Steps
Your step target — Cut goal switches it to weight-loss mode (+2,000 steps).
From your profile
Edit profileSet up your profile once — your step target appears here automatically.
Calorie estimate assumes a moderate pace (~4.8 km/h) on flat ground — hills and speed change it. Step targets are population averages; any increase over your current level helps. A cadence of ~100 steps/min counts as moderate intensity.
Goal Weight Timeline
When you'll reach your target weight on your goal's calorie plan — all from your profile.
From your profile
Edit profileSet up your profile once — your timeline appears here automatically.
Milestones
| Progress | Weight (kg) | By date |
|---|
Linear projection — real weight change isn't perfectly linear (water, adherence, metabolic adaptation), so re-run this every few weeks. Safe pace: ~0.5–1% of body weight per week when cutting, ~0.25–0.5% when bulking.
7-Day Diet Plan 🍛
Pakistani home-style meals — automatically portioned to your goal's calorie and protein targets. Edit your profile and the whole week re-scales.
From your profile
Edit profileSet up your profile once — your 7-day Pakistani meal plan appears here automatically.
Estimates assume home-style Pakistani cooking with moderate oil/ghee — restaurant and street-food portions can be 1.5–2× larger. Swap freely within a category (daal ↔ daal, sabzi ↔ sabzi, roti ↔ rice at 1 roti ≈ 75 g rice). Not medical advice — consult a dietitian for clinical conditions.