Nishaana
Fitness calculators that actually work.
Every Nishaana calculator runs instantly in your browser — no signup, no download. Estimate your 1RM, find your calories and macros, plan a program, then save it all to track your progress for free.
Start here.
1RM calculator
Estimate your one-rep max from any set.
OpenTDEE calculator
Your daily calorie burn, in one tap.
OpenMacro calculator
Split your calories into protein, carbs & fat.
OpenProtein calculator
How much protein you need per day.
OpenCalorie calculator
Your target calories for any goal.
OpenBMR calculator
Your basal metabolic rate.
OpenThe full toolkit.
Strength & 1RM
- 1RM calculator
- Bench press calculator
- Squat 1RM calculator
- Deadlift 1RM calculator
- Rep max calculator
- e1RM tracker
- Strength standards
- Strength level calculator
- Wilks calculator
- DOTS calculator
- IPF GL points
- RPE calculator
- Plate calculator
- Warm-up calculator
- 1RM percentage chart
Nutrition & body
- TDEE calculator
- Calorie calculator
- Macro calculator
- Protein calculator
- BMR calculator
- Maintenance calories
- Calorie deficit
- Bulking calculator
- Cutting calculator
- Body fat calculator
- BMI calculator
- Lean body mass
- FFMI calculator
- Ideal weight
- Water intake
- Meal planner
Program generators
- Program generator
- Workout split generator
- PPL generator
- Upper/Lower generator
- 5/3/1 calculator
- nSuns generator
- GZCLP generator
- Workout builder
- Volume landmark (MEV/MAV/MRV)
Cardio & conditioning
- Calories burned
- Heart rate zones
- VO₂ max calculator
- Running pace
- Steps to calories
- Pull-up progression
- Push-up test
- Grip strength standards
- Creatine calculator
- Caffeine calculator
= live now. The rest are rolling out — they are part of the planned toolkit.
Tool questions.
Are the Nishaana calculators free?
Yes — every calculator is free, works instantly in your browser, and needs no signup. You can optionally save your results to a free Nishaana account to track them over time.
Do I need to download an app to use them?
No. All the tools run on the web, on any device. If you want to log workouts and auto-apply your results, you can do that free in the browser too.
Which calculator should I start with?
For training, the 1RM calculator; for nutrition, the TDEE calculator to find your calories, then the macro calculator to split them. Each tool links to the related ones you will want next.
Save every result in one place.
Run the tools, then track your numbers over time — free in your browser.
Start free