Frequently Asked Questions
Everything you need to know about our tools, privacy, and formulas.
Are these calculators completely free?
All calculator tools on this site are available without payment, registration, or premium features. Results are calculated in the browser, so common fitness estimates remain accessible for everyday planning in India. Start with the calorie calculator to estimate a daily target.
Do you store my personal health data?
Calculator inputs are processed in the browser and are not sent to a server for calculation. Saved preferences, if used, remain on the device through browser storage and can be cleared in browser settings. Try the BMI calculator without creating an account.
Which TDEE formula do you use?
The TDEE estimate uses the Mifflin-St Jeor equation as its main starting point, then applies an activity multiplier. It is an estimate, not a direct measurement, so compare it with weight trends and adjust gradually. Use the TDEE calculator to calculate a baseline.
How accurate are the body fat calculators?
Tape-measure body fat estimates can be useful for tracking changes, but precision depends on consistent measuring technique, body shape, and the formula used. They should not be treated as a clinical diagnosis. Calculate an estimate with the body fat calculator using careful measurements.
Why do I need to enter my biological sex?
Many established energy equations use biological sex because average body composition and resting energy needs differ between the reference groups used to develop them. This input improves formula matching but does not define individual health. Enter the requested value in the BMR calculator for its standard equation.
Can I use these calculators offline?
After the page and its scripts have loaded, calculations can usually continue while the device is offline. Initial loading, updates, and some browser features still require an internet connection. Save the macro calculator page after opening it for convenient repeat use.
Should I eat back the calories I burn from exercise?
Avoid automatically adding exercise calories twice when the chosen activity level already includes regular training. For unusually long or intense sessions, a modest adjustment may be appropriate after monitoring recovery and body-weight trends. Build a sustainable target with the calorie deficit calculator rather than relying on one workout estimate.
What is BMI and is it accurate?
BMI compares weight with height and is useful as a broad screening measure for many adults. It does not distinguish fat from muscle, so muscular people and some other groups may receive less representative results. Check the BMI calculator alongside waist measurement and health guidance.
How much protein do I actually need?
Protein needs depend on body weight, training volume, age, total food intake, and the goal of maintenance, fat loss, or muscle gain. Spreading protein across meals can make the target easier to meet. Estimate a practical range with the protein calculator before planning meals.
Are your results medical advice?
Results are educational estimates and cannot diagnose disease, prescribe treatment, or replace individual advice from a qualified clinician or dietitian. Seek professional support for medical conditions, pregnancy, injuries, or eating concerns. Use the lean body mass calculator only as one input for general fitness planning.
Why did my TDEE change?
TDEE can change when body weight, daily movement, training volume, sleep, illness, or routine changes. As weight decreases, the energy needed for maintenance often decreases too. Recalculate periodically and compare the estimate with several weeks of data using the TDEE calculator.
What are macros?
Macros are protein, carbohydrate, and fat, the nutrients that supply most dietary energy. Their balance can support preferences, training, fullness, and overall calorie intake, but no single split suits everyone. Get a starting distribution from the macro calculator and adapt it to foods commonly available in your routine.
Do you have an app?
The site can be installed from a compatible browser menu as a Progressive Web App, placing a shortcut on the home screen for faster access. Availability depends on the browser and device. Open the BMR calculator first, then use the browser’s install option if shown.
Which calculator should I start with?
Start with an energy estimate when the aim is fat loss, maintenance, or muscle gain, because food targets depend on daily expenditure. Add body composition tools later if they help track progress. The TDEE calculator provides a useful first number for most beginners.
How do I calculate my body fat at home?
At home, the US Navy method uses circumference measurements taken with a flexible tape. Measure at the same time of day, use the same landmarks, and avoid pulling the tape tightly. Enter the figures in the body fat calculator to track trends more consistently.
Can I share my results?
Results are calculated locally, so a personal result link is not created automatically. A screenshot or manually copied result can be shared when needed, but remove sensitive details before sending it. Reopen the ideal weight calculator later to reproduce an estimate from the same inputs.
Are the formulas based on science?
The tools use widely published equations and reference methods, including formulas for energy expenditure, body composition, and weight ranges. Research formulas estimate populations and may not perfectly predict one person. Review the inputs and calculate a comparison with the BMR calculator when evaluating energy estimates.
How often should I weigh myself?
Daily weighing under similar conditions can reveal a useful weekly average, while once-weekly weighing may suit people who find daily numbers stressful. Sodium, digestion, and menstrual cycles affect short-term changes. Pair the trend with the BMI calculator as a broad reference, not a complete health assessment.
What is BMR vs TDEE?
BMR estimates energy used for basic body functions at rest, while total daily expenditure also includes walking, work, exercise, and digestion. A resting estimate is therefore lower than a maintenance estimate. Use the BMR calculator to understand the resting component before setting a calorie target.
I found a bug. How can I report it?
Report the problem through the contact page with the BMR calculator, device, browser, inputs used, and a screenshot if possible. Do not include sensitive health details. Clear reproduction steps help identify issues quickly. Visit Contact Support after checking the relevant result once more.
What is a calorie deficit?
A calorie deficit means consuming less energy than the body uses over time. A moderate deficit is generally easier to sustain than an extreme restriction and should preserve adequate protein and nutrients. Create an initial target with the calorie deficit calculator and adjust from weekly progress.
How fast should I lose weight?
A gradual rate is usually easier to maintain and may better protect training performance and lean tissue. The suitable rate depends on starting weight, health status, and previous dieting experience. Use the calorie calculator to set a modest deficit, then review the trend over several weeks.
What is lean body mass?
Lean body mass is total body weight minus fat mass, including muscle, bone, water, organs, and other non-fat tissues. It is an estimate when calculated from body-fat percentage and changes with hydration. Enter consistent measurements in the lean body mass calculator to follow long-term patterns.
Can I build muscle while losing fat?
Building muscle while losing fat can happen, particularly for beginners, people returning after a break, or those with higher body fat. Resistance training, adequate protein, sleep, and a restrained energy deficit matter. Plan food intake using the macro calculator while monitoring strength and recovery.
How do I choose an activity level?
Choose the activity level that reflects average movement across the entire week, not only gym sessions. Consider walking, physical work, commuting, training frequency, and sedentary time. If uncertain, begin conservatively and compare outcomes over time with the TDEE calculator estimate.
Should I use metric or imperial units?
Both unit systems produce the same result when values are entered correctly. Metric units may simplify food and body-weight tracking in India, while imperial units can be useful for familiar height or weight measurements. Select the preferred setting in the BMI calculator and remain consistent when comparing results.
Why do calculators give different results?
Different calculators may use different formulas, activity assumptions, reference populations, rounding, and input definitions. This creates variation even when the same height and weight are entered. Treat results as starting estimates, then use observed trends to refine them. Compare energy methods in the BMR calculator before choosing a target.
When should I speak with a health professional?
Speak with a qualified health professional before major diet or exercise changes if there is a medical condition, medication use, pregnancy, injury, unexplained weight change, or history of disordered eating. Calculator outputs cannot replace assessment. Use the lean body mass calculator only for general education alongside appropriate care.