Free calculators so you train by numbers, not guesses
Every tool gives an instant result, explains what the number means and what to do next. Start with calories, then dial in protein and water and track body fat monthly.
Calorie & macro calculator
Get your TDEE, target calories and a full protein, carb and fat split.
Open the toolBMI calculator
Calculate your BMI from height and weight, see whether you're in the healthy range and get the healthy weight window for your height — free tool by Coach Mohamed Khaled.
Open the toolBody fat calculator
Estimate your body fat percentage with the U.S. Navy tape method, see your lean mass and category — free tool by Coach Mohamed Khaled.
Open the toolProtein calculator
Work out your daily protein target by bodyweight and goal, split it across meals and see affordable protein sources.
Open the toolWater intake calculator
Calculate your daily water needs from bodyweight, training hours and climate, plus dehydration signs and how to spread intake.
Open the toolIdeal weight calculator
Find your ideal weight by height and sex using four validated formulas (Devine, Hamwi, Robinson, Miller) plus the full healthy range.
Open the toolEgyptian food calories
Egyptian food calorie table: koshari, foul, taameya, hawawshi, molokhia and more — pick your dishes and get instant calories and protein.
Open the tool