Free tools
Know your numbers
Use these free calculators to understand your body and set the right targets before you start training.
BMI Calculator
Body Mass Index (BMI) is a quick screening number based on your height and weight. It tells you whether you fall into the underweight, normal, overweight, or obese range.
BMI is a starting point — not the whole picture. It doesn't account for muscle mass, body fat distribution, or fitness level. Use it as a rough baseline alongside other markers.
BMI ranges
- Under 18.5 — Underweight
- 18.5–24.9 — Normal weight
- 25–29.9 — Overweight
- 30 and above — Obese
BMI Calculator
Check your Body Mass Index.
Calorie / TDEE Calculator
Total Daily Energy Expenditure (TDEE) is how many calories your body burns in a day — including your activity level. It's the single most important number for any fat loss or muscle-building goal.
Eat below your TDEE to lose fat. Eat at or slightly above it to build muscle. Eat at your TDEE to maintain weight while improving body composition.
How to use the result
- Lose fat: eat ~500 kcal/day below TDEE
- Maintain: eat at TDEE
- Build muscle: eat ~300 kcal/day above TDEE
Calorie / TDEE Calculator
Estimate your daily calorie needs.
Macro Calculator
Macros (macronutrients) are the three food groups your body runs on: protein, carbohydrates, and fat. Knowing how many grams of each to eat daily turns a vague calorie target into a clear, actionable nutrition plan.
Enter your daily calorie target (use the TDEE calculator above if you're not sure) and select your goal. The calculator splits it into the right protein, carb, and fat targets for that goal.
Why macros matter
- Protein — builds and preserves muscle
- Carbs — your body's main fuel source
- Fat — hormones, joint health, and satiety
Macro Calculator
Turn a calorie target into protein, carbs & fat.
These tools give general estimates and are not a substitute for medical advice. For a personalised plan, work with Shiyas.
Know your numbers? Now get a plan.
Book a free trial and Shiyas will turn these numbers into a program built for you.