Free tools
Free fitness tools
Quick, honest answers to the questions you already have: how far you walked, how much protein you need, what pace gets you to your goal. Free, no sign-up.
- Free, no sign-up
- Formulas and sources shown
- Made for India
All tools
Steps to km calculatorHow far you walked, how long it took and the calories, from your steps and height.Open Protein calculator for Indian mealsYour daily protein target (ICMR-based) and an Indian example day: veg, egg or non-veg.Open Running pace calculatorYour pace, finish time and likely race times from 5K to full marathon, with split times.Open
Coming soon
- HYROX target time pacer
- Which fitness race suits me?
- BMI with Asian cut-offs + daily calories
- Treadmill pace and calories
- Heart rate zones
Want the why behind the numbers? Explore Theory: short reads on walking, sleep, habits and more.
How we build our tools
Correct first
Every tool uses a published formula, shows it on the page and lists its sources.
Made for India
km, kg and cm; Indian foods; ICMR-NIN guidelines; Indian races.
Free and private
No sign-up. Your numbers stay in your browser unless you ask us to email your result.
One next step
Each tool points to one way to put the number to use, like a challenge you can join.
Questions people ask
Are these fitness tools free?
Yes. Every tool is free to use with no sign-up. If you want, we can email you your result to keep.
How accurate are the results?
Each tool uses a published, widely used formula (for example ICMR-NIN protein guidelines and the Riegel race formula) and shows the formula and sources on its page. Results are estimates for healthy adults, not medical advice.
Which tool should I start with?
If you walk, start with the Steps to km calculator. If you are working on your diet, try the Protein calculator. If you have a race coming up, use the Running pace calculator.