🇮🇳 Built specifically for Indian adults
Evidence-Based Fitness
for India
Free science-backed calculators, workout plans, and nutrition guides — all adapted for Indian bodies, foods, climate, and lifestyle.
🔬 Peer-reviewed formulas🇮🇳 Indian-adapted cutoffs⚡ Instant free results📱 Mobile-friendly🏥 ICMR guidelines used
Popular Calculators
View all 25 →⚖️BMI CalculatorIndian-adapted cutoffs (ICMR)🔥TDEE CalculatorFind your daily calorie needs💪Protein CalculatorDaily protein for your goal🪖Army FitnessNDA, CDS, Agniveer standards🏃Running PacePace, race time, training zones📉Calorie DeficitFat loss calorie target🌱Vegetarian ProteinProtein from Indian veg foods🩸Diabetes & BMIDiabetes risk for Indians⏰IF Calculator16:8, 18:6, 5:2 windows📈Muscle Gain RateRealistic monthly projections
Guides & Plans
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RunningTrending
10K plans, half marathon, speed trainingWorkout Plans
3-day full body, PPL, HIIT, home workoutsIndian Diet
High protein breakfast, pre/post workout mealsWomen's Fitness
Strength training, PCOS, periods and exerciseExercise Guides
Squat, deadlift, bench press, pull-upsRecovery
Sleep, rest days, foam rolling, overtrainingWhy MuscleGuru.in?
Most fitness content is made for Western audiences. We build everything specifically for India — Indian foods, Indian BMI cutoffs, Indian climate, ICMR guidelines, and the Indian fitness culture.
🇮🇳 India-First
Indian BMI thresholds, ICMR guidelines, Indian food tables, Indian race calendars.
🔬 Evidence-Based
Every claim backed by peer-reviewed research. References cited on every page.
🆓 Always Free
All 25 calculators, all articles, all training plans — completely free, no sign-up.
📱 Mobile-Friendly
Designed for Indian mobile users. Fast, clean, and works on any device.