Free fitness calculators —
calibrated for the UAE.
Evidence-based calorie, protein, and BMI calculators with UAE-specific context. Instant results. No signup required.
Each calculator uses established, peer-reviewed formulas (Mifflin-St Jeor for TDEE, standard g/kg ranges for protein, standard BMI formula). Enter your measurements, get an instant result, and use the output as a starting point for your goals. Results are estimates — individual variation exists. For a personalised programme, book a free PTD Fitness assessment.
Formulas: Mifflin-St Jeor (1990), WHO BMI classifications. All calculations performed client-side — no data is stored or transmitted.
Choose your calculator
Each tool gives you instant, UAE-contextualised results with explanatory content and a direct path to PTD Fitness coaching.
Calorie Calculator
Calculate your BMR, TDEE, and the right daily calorie target for your goal — fat loss, lean gain, or maintenance. Mifflin-St Jeor formula with UAE summer-heat note.
Calculate calories Protein targetsProtein Calculator
Find your daily protein range based on bodyweight and goal — fat loss, muscle gain, or general health. Includes per-meal splits and halal high-protein food examples.
Calculate protein Body compositionBMI Calculator
Calculate your BMI with clear WHO category ranges. Includes an important caveat: BMI ignores muscle mass. Learn why body-composition tracking (DEXA/InBody/STYKU) gives a fuller picture.
Calculate BMIGot your numbers? Turn them into a real programme.
A PTD Fitness coach translates your TDEE and protein target into a personalised in-home training and nutrition plan — no gym required.
Book your free assessmentExplore the full guides
Each calculator connects to a full evidence-based guide with UAE-specific detail.
Nutrition
Halal high-protein foods, Ramadan nutrition, TDEE background, and macro guides calibrated to UAE lifestyles.
Calorie + BMIWeight Loss & Fat Loss
Science-backed fat loss for UAE lifestyles — calorie deficits, plateaus, belly fat, and body recomposition.
Protein priorityMounjaro & GLP-1
Why protein targets matter even more on GLP-1 medications — lean-mass preservation protocol.
Put it into actionFree Assessment
Book a free in-home assessment with a PTD Fitness coach in Dubai or Abu Dhabi — no card required.