GymWorkout Free Tools & Calculators
Every calculator is built on validated sports science literature and customized for Indian dietary patterns. No paywalls, zero signups required.
Workout Plan Generator
Create an evidence-based 2 to 6 day workout split tailored to your specific goal, training experience, and available equipment.
One Rep Max (1RM) Calculator
Calculate your theoretical 1RM across compound lifts using the validated Epley and Brzycki formulas with a complete percentage load table.
Daily Protein Calculator for Indian Diets
Determine your optimal daily protein target in grams for muscle building or fat loss, with exact portions of paneer, soya, eggs, and sattu to reach it.
TDEE & Caloric Goal Calculator
Mifflin-St Jeor formula calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with cut and bulk targets.
Indian Food Macro & Calorie Calculator
Interactive plate builder for authentic Indian foods: paneer, soya chunks, boiled eggs, dal tadka, roti, rice, curd, and sprouts.