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Know Your Numbers

Stop guessing, start training smart. Use our free fitness calculators to find out exactly what your body needs, then let us build the plan.

Calorie & TDEE Calculator

Find out how many calories your body burns daily, then get personalised targets for your goal.

Please enter a valid age between 15 and 80.
Please enter your height.
Please enter your body weight.
Your Daily Numbers
BMR
--
kcal
TDEE
--
kcal
Goal Calories
--
kcal
Daily Protein
--
grams
Now find Indian meals that fit this calorie target →

Protein Intake Calculator

Find out exactly how many grams of protein you need daily to hit your goal.

Please enter your weight.
Daily Protein Target
--
grams / day
Split Across 3 Meals
--
g per meal
Split Across 4 Meals
--
g per meal
Find high-protein Indian foods for this target →

BMI Calculator

A quick weight-to-height ratio check. Useful as a starting point, not the whole picture.

Please enter your height.
Please enter your weight.
Your BMI
--
--
Under
Normal
Over
I
II
III
1018.52530354050
⚠️ BMI has limitations.
BMI doesn't distinguish between muscle and fat. A muscular person can show as "Overweight" despite being in great shape. An older person can show as "Normal" while carrying excess body fat. Use BMI as a starting point, not the full picture. For a more accurate assessment, track body fat % and lean muscle mass.
A number tells you where you are. A coach gets you where you want to be →

Daily Water Intake Calculator

Find out how much water you should drink every day, adjusted for Indian summers.

Please enter your weight.
Your Daily Water Target
--
litres / day
In Millilitres
--
ml
In Glasses
--
glasses (250ml each)
Pro tip: Drink one glass first thing in the morning before chai. It counts!

One Rep Max (1RM) Calculator

Estimate your max strength for any lift, then use the training zones to programme your sets.

Please enter the weight lifted.
Enter reps between 1 and 20.
Accuracy decreases above 12 reps. Results are approximate.
Estimated 1RM
--
kg
Training Zones (1-12 Reps)
Reps% of 1RMWeight (kg)
This is an estimate based on the average of five proven formulas. Actual 1RM may vary. Never attempt a true max lift without a spotter.
Want these numbers programmed into a real plan? →

Workout Split Recommender

Answer a few quick questions and we'll recommend the best training split for your situation.

Creatine Dosage Calculator

Find your correct daily creatine monohydrate dosage based on your body weight and protocol preference.

Please enter your body weight.
You must confirm this before proceeding.
What type of creatine to buy:
Always go with Creatine Monohydrate. It is the most researched, cheapest, and most effective form. Ignore "fancy" variants like Kre-Alkalyn, HCl, or Ethyl Ester. Creatine monohydrate outperforms them all and costs a fraction of the price.
Do you need to cycle off creatine?
No. You do NOT need to cycle off creatine. It is safe for continuous, long-term use. Stopping will gradually reduce muscle creatine stores back to baseline over 4-6 weeks.
Water intake warning:
Creatine draws water into your muscle cells. Increase your daily water intake by at least 500ml when supplementing. Use our Water Intake Calculator to find your adjusted target.
Weight gain note:
You may notice a 1-2 kg increase in body weight within the first week, especially during loading. This is water weight inside your muscles, not fat. It is normal and expected.
This calculator provides general guidance only. Creatine supplementation is contraindicated for individuals with kidney disease, liver conditions, or those on certain medications. Consult your doctor before starting any supplement if you have a pre-existing medical condition. GymBuddy is not a medical service.
Supplements are just 5% of the equation. The other 95% is your training and nutrition. Get started →
Next Step

Numbers are just the start.
Consistency is the game.

Now that you know your numbers, let us build a plan around them. Personalised. Delivered to WhatsApp. Starting at ₹199.

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