Evidence-Based Fitness Tools
Built for India
Free science-backed calculators, nutrition guides, and expert fitness education. No bro-science. No fake promises. Just evidence.
Free Fitness Calculators
Instant results. No account needed. All formulas explained.
BMI Calculator
Find your Body Mass Index and understand what it means for your health.
TDEE Calculator
Calculate your Total Daily Energy Expenditure based on your activity level.
Protein Calculator
Find the right daily protein intake for your weight, goals, and activity.
Macro Calculator
Get your ideal carbs, protein, and fat targets for any fitness goal.
Body Fat %
Estimate your body fat percentage using validated measurement formulas.
Water Intake
Calculate your ideal daily water intake based on weight and activity.
One Rep Max
Estimate your maximum single-rep strength from your training weights.
Calorie Deficit
Find the right calorie deficit to lose fat safely without losing muscle.
Lean Body Mass
Calculate your lean mass — everything your body is, minus body fat.
FFMI Calculator
Measure your Fat-Free Mass Index to gauge your muscle development.
Evidence-Based Guides
Written by our editorial team. Reviewed against peer-reviewed research.
Best Indian Protein Sources (Veg & Non-Veg)
How Much Protein Do You Actually Need Per Day?
Creatine Guide for Indian Beginners
Beginner Gym Guide India: Everything to Know
Calorie Deficit Explained: Lose Fat, Not Muscle
Push Pull Legs: The Complete Indian Routine
Why Trust MuscleGuru.in?
We hold content to the same standards as peer-reviewed health publications.
Evidence-Based
Every claim backed by peer-reviewed research from PubMed, NIH, and WHO.
Expert Editorial
Content written and reviewed by certified sports nutrition professionals.
Transparent Methods
All calculator formulas fully explained with scientific sources cited.
Medical Disclaimers
Clear disclaimers on all tools. We never replace professional medical advice.