Home Workout Templates
Tools & Resources
Exercise Library Food Database Free Tools Fitness Quiz Learn About Log App FREE Plans FAQ Get Started →
Free · Private · No signup

Your body, by the numbers

Enter your details once. Get your calories, protein, water, BMI and creatine dose together, saved on your phone and ready to share.

Your details

Goal
Sex
kg
cm
years
Training experience
How active are you?

Your numbers appear here

Add your weight, height and age

Everything updates as you type. Nothing is sent anywhere: your details stay on this phone.

Protein 0g a day Split across 3 meals. Protein foods and meal split →
Water 0litres Hot weather setting →
BMI 0 What your BMI means →
Creatine 0g a day Full creatine plan →
Share on WhatsApp

What to eat for your number

Turn these numbers into a plan

Built around your home or mess food, with check-ins on WhatsApp.

See plans

Your numbers, explained

Tap any section for the detail behind your result.

Calories & TDEEHow much you should eat
BMR0kcal at rest
TDEE0kcal you burn
Your target0kcal a day

Macros: Fat is set at 25% of calories, protein comes from your weight and goal, and carbs fill the rest.

Calculated with the Mifflin-St Jeor equation, the standard estimate for daily energy needs. Fat loss is 300 kcal under your burn and muscle gain 300 kcal over.

Find Indian meals that fit this target →
ProteinHow much protein you need
Daily0grams
3 meals0g per meal
4 meals0g per meal

Based on your weight, goal and training experience. For example, from our food database: 2 boiled eggs give 12g, 100g paneer 19g, a cup of cooked soya chunks 26g and 100g grilled chicken breast 31g.

How much protein you really need →
WaterHow much water to drink
Daily0litres
Millilitres0ml
Glasses0of 250 ml

Your activity level is included. Tip: drink one glass first thing in the morning, before chai.

BMIBody mass index
0

BMI has limits. It cannot tell muscle from fat. A muscular person can show as overweight while in great shape, and an older person can show as healthy while carrying extra fat. Use it as a starting point, not the full picture.
CreatineYour creatine dose

Tick the box above to see your dose.

General guidance only. Creatine is not suitable for people with kidney disease, liver conditions or on certain medications. Check with your doctor before any supplement if you have a medical condition. GymBuddy is not a medical service.

More tools

1 rep maxFind your max lift

One Rep Max (1RM) Calculator

Estimate your max strength for any lift, then use the training zones to programme your sets.

Please enter the weight lifted.
Enter reps between 1 and 20.
Gender (for strength standards)
Accuracy decreases above 12 reps. Results are approximate.
Estimated 1RM
--
kg
Training Zones (1-12 Reps)
Reps% of 1RMWeight (kg)
This is an estimate based on the average of five proven formulas. Actual 1RM may vary. Never attempt a true max lift without a spotter.
Want these numbers programmed into a real plan? →
Workout splitPick your weekly split

Workout Split Recommender

Answer a few quick questions and we'll recommend the best training split for your situation.

How many days per week can you train?
Primary Goal
Training Experience
Equipment Access
GymBuddy logo
GymBuddy Log · our free PR tracker
Calculators tell you where to start. GymBuddy Log keeps you progressing. It remembers your best weight and reps for every exercise and tells you exactly what to beat today. Free, no ads, works offline.
See the App
Next Step

Numbers are just the start.
Consistency is the game.

Now that you know your numbers, let us build a plan around them. Personalised. Delivered to WhatsApp. Starting at ₹199.

See Plans & Pricing →