Free fitness tools and calculators
Every Fitholae tool reads from one Fitness Passport, so your goals, equipment, diet and measurements only need to be entered once. The calculators work instantly, no account needed.
AI fitness tools
AI Workout Generator
Generate a personalised workout plan in seconds. Choose your goal, equipment, experience and time — Fitholae's AI builds sets, reps and progression for you.
Learn moreIndian Meal Planner
Build an Indian diet plan that hits your calories and protein target. Vegetarian, eggetarian, non-veg and Jain options with a grocery list and per-meal macros.
Learn moreFitness Passport
Your Fitness Passport stores goals, body stats, equipment, diet preference and history in one place so every AI workout and meal plan is genuinely personalised.
Learn moreProgress Tracker
Log weight, waist, chest, hips and arms, then read the trend instead of the daily noise. Free progress tracking built into your Fitholae Fitness Passport.
Learn moreHabits & Streaks
Track water, sleep, steps and workouts daily and build streaks that keep you consistent. Free habit tracking connected to your Fitholae fitness score.
Learn moreFitness Score
Fitholae's Fitness Score turns your last seven days of training, nutrition, sleep, water, steps and consistency into a single 0–100 number with clear next steps.
Learn moreFitness calculators
BMI Calculator
Body mass index with Indian/Asian cut-offs.
CalculateCalorie Calculator
Daily maintenance, cutting and bulking calories.
CalculateMacro Calculator
Protein, carb and fat grams for your goal.
CalculateWater Intake Calculator
Daily hydration target in litres.
CalculateBody Fat Calculator
US Navy tape-measure body fat percentage.
CalculateOne Rep Max Calculator
1RM estimate plus a full percentage table.
CalculateIdeal Weight Calculator
Healthy weight range for your height.
CalculateExplore Fitholae
Latest from the blog
- TDEE explained: how to calculate your total daily energy expenditure
TDEE is the number of calories you burn in a day, all in. Here is the formula, a worked example, and what to do with the result.
- BMR vs TDEE: what the difference actually means for your diet
Eating at your BMR is one of the most common dieting mistakes. Here is why the two numbers are not interchangeable.
- How many calories should I eat per day?
There is no single right number. There is a method — four steps, a sanity check, and a two-week feedback loop.