Muscle Building & Fitness Tools
Fuel your workouts with the right nutrition
Whether you're a gym beginner or an athlete — calculate protein timing, plan pre/post-workout nutrition, track macros for bulking or cutting, and fuel your training with Indian foods.
Where to Start
Essential Tools
Protein Calculator
Calculate your daily protein needs for your fitness goals
Muscle Gain Calculator
Calculate optimal calorie surplus and protein intake for muscle building
Athlete Macro Calculator
Calculate macros for athletes by sport and phase
Bulking Calculator
Create a comprehensive bulking phase plan with macros
Cutting Calculator
Create a comprehensive cutting phase plan with macros
Creatine Calculator
Calculate your optimal creatine dosage and timing
More Muscle Building & Fitness Tools
Protein Timing Calculator
Optimize your protein intake timing throughout the day
Post-Workout Nutrition Calculator
Calculate optimal post-workout protein and carbs timing
Pre-Workout Meal Calculator
Calculate ideal pre-workout meal macros
Body Recomposition Calculator
Calculate calories for simultaneous fat loss and muscle gain
One Rep Max Calculator
Calculate your one rep max for any lift using multiple proven formulas
VO2 Max Calculator
Calculate your aerobic capacity and cardiovascular fitness level
Heart Rate Zone Calculator
Calculate your target heart rate zones for optimal training
Calories Burned Calculator
Calculate calories burned during exercise and daily activities
FFMI Calculator
Calculate your Fat-Free Mass Index to assess muscle development
Lean Body Mass Calculator
Calculate your lean body mass and fat-free weight
Gym Protein Timing Calculator
Calculate optimal protein timing and amounts around gym workouts
Gym Beginner's Diet Planner
Nutrition guide for new gym-goers
Weightlifting Nutrition Planner
Plan nutrition for strength training, muscle gain, and powerlifting goals
Recovery Nutrition Calculator
Calculate post-workout recovery nutrition needs
Supplement Timing Calculator
Optimize your supplement timing
Electrolyte Calculator
Calculate your daily electrolyte needs
Hydration Calculator
Calculate your personalized daily water intake needs
Recipes for Muscle Building & Fitness
Healing recipes from “Two Sciences One Plate” that support your muscle building & fitness goals
Besan Chilla(Besan ka Chilla)
A North Indian protein-rich pancake made from chickpea flour. Ajwain prevents besan bloating.
Rajma - Minimal Oil(Rajma)
Punjabi kidney bean curry with just 1 tsp oil versus typical 3-4 tbsp. Caramelized onions do the work.
Lighter Paneer Tikka Masala(Paneer Tikka Masala)
Punjabi classic reinvented: air-fried paneer saves ~120 kcal/serving over deep-frying.
Sprout Chaat(Ankurit Chaat)
Maharashtra-style protein-rich chaat. Sprouting increases digestibility by 30%.
Protein Laddoo - No-Bake(Protein Laddoo)
Modern no-bake energy balls with nuts, seeds, oats, and dates. Rs 8-10/laddoo vs Rs 80-150/protein bar.
Chana Jor Garam(Chana Jor Garam)
North Indian street food snack. The cheapest protein snack in India at Rs 30-40/250g.
Frequently Asked Questions
How much protein do I need for muscle building with Indian food?
What should I eat before and after a workout?
Can I build muscle on a vegetarian Indian diet?
How many calories do I need to bulk up?
Is creatine safe for Indians?
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