⚡ 12 tools · 100% free · shareable results
Know your numbers. Own your plan.
Calories, macros, meal plans, training splits and more, in seconds. Then share your result as a ready-made card.
(Signature tools)
Made to be shared. 📤
📅 22 Jan 202701 / 04Transformation Timeline
See the date you can realistically hit your goal weight, phase by phase.
📅 Goal date📉 0.75%/week🏁 4 phasesTry it free
🥗 113 g protein02 / 04Meal Plan Generator
A full day of meals for your calories. Veg, egg, non-veg or vegan.
🥗 Veg🍳 Egg🍗 Non-vegTry it free
🗓️ Upper / Lower03 / 04Workout Split Builder
Your weekly training split for your days, goal and equipment.
🏋️ Gym🏠 Home💪 MuscleTry it free
✨ The Builder04 / 04Fitness Personality Quiz
Six questions to find the training style that fits you best.
⚡ 60 sec🧩 5 types📤 ShareableTry it free
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- 12 free tools, no sign-up
- Every result has a share card
- Indian & global meal plans
- Formulas from published research
- Built for phones first
(Calculators)
The essentials, done right. 🧮
Every calculator uses a published formula and explains exactly how it works.
🔥 2,540 kcalCalorie Calculator
Daily calories (TDEE) to lose, maintain or gain weight.
🥩 115 g PMacro Calculator
Protein, carbs and fats in grams for your goal.
🥚 137 g/dayProtein Intake Calculator
How much protein you need per day and per meal.
📏 BMI 24.9BMI Calculator
Body mass index with WHO categories, metric or imperial.
📐 18.6 %Body Fat Calculator
Estimate body fat % with a tape measure (US Navy method).
🎯 53–72 kgIdeal Weight Calculator
Healthy weight range for your height from 4 classic formulas.
💧 2.9 LWater Intake Calculator
Daily water target based on weight, exercise and climate.
🏋️ 94.5 kgOne-Rep Max Calculator
Estimate your 1RM and training weights for every rep range.
(Share it)
Your result, ready for the 'gram.
- 🧮
01Use any tool
Enter your details. Results update instantly.
- 🖼️
02Get your card
A branded 1080×1350 image, perfect for stories and posts.
- 📤
03Share or tag a friend
Instagram, WhatsApp, LinkedIn or X. The link opens your exact result.
My goal date
22 Jan 2027
82 → 74 kg in 14 weeks
- Foundation: 4 weeks
- Build: 7 weeks
- Peak: 3 weeks
- Maintain: 4 weeks
Try it free → periodicfit.com/tools
