Fitness Calculator - BMI, BMR, TDEE, LBM

Age

Gender

Weight (kg)

Height (cm)

Activity Level

Fitness Goal

Weight Change Rate

Optional: Body Measurements (for Navy Method)

Neck (cm) Optional

Waist (cm) Optional

Hip (cm) Optional (Women)

Detailed Breakdown

Weight - kg

Body Fat - kg -

Lean Body Mass (Boer Formula) - kg

Lean Body Mass (Based on Body Fat) - kg

BMR - kcal/day

TDEE - kcal/day

Daily Calorie Intake - kcal/day -

Macronutrients

🥩

Protein

grams

🥑

Fat

grams

🍞

Carbs

grams

Weight Change Projection

📅

Per Week

Weight Change - kg/week

Total Kcal - kcal/week

Note: Weekly projections are based on 7 days.

📆

Per Month

Weight Change - kg/month

Total Kcal - kcal/month

Note: Monthly projections are based on 30 days.

High Protein Food Sources

🌱

Vegetarian

Milky Mist Fresh Paneer (100g) Link

265 Kcal 18g Protein 3g Carbs 20g Fat

Milky Mist High Protein - Low Fat Paneer (100g) Link

204 Kcal 25g Protein 6g Carbs 9g Fat

Mill'D Protein Atta (100g) Link

387 Kcal 46g Protein 45g Carbs 2g Fat

Milky Mist Greek Yogurt Natural (100g) Link

74 Kcal 7g Protein 7g Carbs 2g Fat

Milky Mist Skyr Yogurt (100g) Link

100 Kcal 12g Protein 10g Carbs 2g Fat

Athena Greek Yogurt High Protein (100g) Link

99 Kcal 11g Protein 6g Carbs 4g Fat

Masoor Dal Whole (100g cooked) Link

115 Kcal 8g Protein 20g Carbs 0g Fat

Moong Dal (100g cooked) Link

110 Kcal 8g Protein 19g Carbs 0g Fat

Urad Dal Kali (100g cooked) Link

112 Kcal 8g Protein 20g Carbs 1g Fat

Kabuli Chana (100g cooked) Link

123 Kcal 8g Protein 21g Carbs 2g Fat

Organic Red Rajma (100g cooked) Link

123 Kcal 8g Protein 21g Carbs 1g Fat

Briyas Tofu Soy Paneer (100g) Link

140 Kcal 15.6g Protein 7g Carbs 5g Fat

Nutrela Soya Chunks (100g uncooked) Link

350 Kcal 52g Protein 33g Carbs 0.5g Fat

Quinoa (100g cooked)

120 Kcal 4g Protein 21g Carbs 2g Fat

Almonds (30g)

170 Kcal 6g Protein 6g Carbs 15g Fat

Milk (1 cup)

149 Kcal 8g Protein 12g Carbs 8g Fat

Peanut Butter (2 tbsp)

188 Kcal 8g Protein 7g Carbs 16g Fat

🍗

Non-Vegetarian

Chicken Breast (100g)

165 Kcal 31g Protein 0g Carbs 4g Fat

Eggs (1 large)

72 Kcal 6g Protein 0g Carbs 5g Fat

Salmon (100g)

208 Kcal 25g Protein 0g Carbs 13g Fat

Tuna (100g)

132 Kcal 30g Protein 0g Carbs 1g Fat

Turkey Breast (100g)

135 Kcal 29g Protein 0g Carbs 1g Fat

Prawns (100g)

99 Kcal 24g Protein 0g Carbs 0g Fat

Fish (Tilapia 100g)

129 Kcal 26g Protein 0g Carbs 3g Fat

Lamb (100g)

294 Kcal 25g Protein 0g Carbs 21g Fat

Lean Beef (100g)

250 Kcal 26g Protein 0g Carbs 17g Fat

Pork Chop (100g)

231 Kcal 27g Protein 0g Carbs 13g Fat

💪 Fitness Calculator

Your Fitness Metrics

BMI

BMR

TDEE

LBM

Detailed Breakdown

Macronutrients

Protein

Fat

Carbs

Weight Change Projection

Per Week

Per Month

High Protein Food Sources

Vegetarian

Non-Vegetarian