Free fitness calculators for calories, protein and BMI
Three quick tools to set your starting numbers: how many calories to eat, how much protein you need, and where your BMI, waist and body fat sit today.
Go straight to the calorie calculator, the protein calculator or the BMI and body fat calculator.
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Start with the calorie calculator. It estimates your maintenance calories (TDEE) with the Mifflin-St Jeor formula, and eating 300–500 kcal a day below that is the usual starting point for fat loss. Then set your protein at 1.6–2.2 g per kg of bodyweight if you strength train. Check your BMI together with your waist-to-height ratio, which should stay below 0.5. All three give estimates, not medical advice.
4.9 on Google from 620 reviews 11,732+ transformations since 2018
Choose a calculator
Each one takes under a minute on your phone. They work in your browser, and the numbers you type are not sent to PTD Fitness or saved.
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Calorie and TDEE calculator
Works out your basal metabolic rate (BMR), your maintenance calories (TDEE) and a daily calorie target for losing fat, keeping your weight or gaining lean muscle. It uses the Mifflin-St Jeor formula with five standard activity levels, and reminds you to pick a lower level when the summer heat keeps you indoors. You enter your sex, age, height, weight and how active you are. Open the calorie calculator
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Protein calculator
Gives your daily protein range in grams for general health, fat loss or muscle gain, based on your bodyweight, and splits it across three, four or five meals. It uses the ranges PTD coaches work with: 1.2–1.6 g per kg for general health and 1.6–2.2 g per kg when you strength train to lose fat or build muscle, with halal high-protein foods from UAE supermarkets to reach the number. Open the protein calculator
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BMI and body fat calculator
Shows your BMI and its WHO category, the lower cut-offs used for South Asian, Middle Eastern and other higher-risk backgrounds, your waist-to-height ratio and a tape-measure estimate of your body fat. BMI cannot tell muscle from fat, so the page explains when to trust it and when an InBody, DEXA or 3D body scan tells you more. Open the BMI and body fat calculator
Calculator results are estimates for general education, not medical advice. If you have a medical condition, are pregnant or take medication that affects your weight, ask your doctor before you change how you eat or train.
How to use the three numbers together
Each number answers a different question. Used in this order, they give you a plan you can start this week.
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Find your maintenance calories
The calorie calculator estimates what you burn in a day. To lose fat, eat 300–500 kcal a day below that number.
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Set your protein
Aim for 1.6–2.2 g per kg of bodyweight if you strength train, spread over three or four meals, so the weight you lose is fat rather than muscle.
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Record your starting point
Note your weight, BMI, waist-to-height ratio and body fat estimate on day one, measured the same way and at the same time of day.
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Check again every few weeks
Re-measure every two to four weeks and recalculate when your weight or activity changes. Your waist often moves before the scale does.
A PTD coach checks your numbers in person, at your place.
Daily calorie and protein targets by goal
The starting points PTD Fitness coaches use with clients in Dubai and Abu Dhabi, before they adjust them to how your body responds.
| Goal | Calories a day | Protein a day | Training | What to expect |
|---|---|---|---|---|
| Fat loss for men and women over 40 | 450–600 kcal below your maintenance (TDEE) | 1.8–2.2 g per kg of bodyweight | 3 full-body strength sessions a week and about 8,000 steps a day, indoors or after sunset in summer | About 0.5–0.8 kg of fat a week |
| On Mounjaro, Ozempic or another GLP-1 medicine | Agreed with your doctor; appetite is often low, so eating enough matters | The upper end of 1.6–2.2 g per kg, agreed with your doctor or dietitian | 2–3 strength sessions a week covering all major muscle groups | Depends on your dose and your doctor’s plan; the aim is to keep your muscle while the weight comes off |
| Body recomposition: lose fat and build muscle | 200–300 kcal below your maintenance | 2.0–2.2 g per kg of bodyweight | 3–4 strength sessions a week, in your home, villa or building gym | Waist down 2–4 cm a month while your weight stays about the same |
These are starting points, not prescriptions. Individual results vary with your starting point, health, sleep and consistency. The nutrition guide, the weight loss guide and the GLP-1 training guide explain each one in detail.
Hear it from PTD clients
Real PTD Fitness clients, filmed for us with their permission. Tap a story to watch it with sound.
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Ece PTD client “I started with 70 kgs and I am now 59.9 kgs.”
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Priya, 54 PTD client “So 20 kilos lost… I feel strong.”
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Maliha, 55 Business manager, PTD client “My shape had completely started changing.”
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Greg, 51 Digital technology, PTD client “I booked a free assessment.”
Each video has captions on screen. Individual results vary with starting point, attendance, nutrition, health and consistency.
What clients say on Google
PTD Fitness is rated 4.9 out of 5 from 620 Google reviews across Dubai and Abu Dhabi. Three that mention food, progress and coaching, word for word:
“I started the journey four months ago together with Anya, and early morning exercise regime has become my energizing wake up call for the day. She really knows how to ensure fitness progress through a balance of exercise, diet and rest. …”
Verified PTD client, Google review ★★★★★, April 2023
“… The results are already visible, and in addition to the fact that I look better physically, I also corrected my diet according to the recommendation of trainer Rados, and therefore I feel fantastic. …”
Verified PTD client, Google review ★★★★★, April 2023
“For the very first time, I decided to get a professional trainer and chose PTD Fitness. … Each session is tailored to achieve expected progress and bring you closer to a final goal.”
Verified PTD client, Google review ★★★★★, April 2023
Got your numbers? PTD Fitness turns them into a plan
Near Me Personal Trainer is run by PTD Fitness, the UAE’s #1 personal training provider, with 11,732+ client transformations since 2018. A Master’s or BSc-qualified PTD coach comes to your home, building gym or office, sets your calorie and protein targets from a proper assessment, and adjusts them as your body changes.
Founded by Milos Vukovic, a former martial-arts world champion with a Master’s in Sport and Physical Education. Office: Detroit House, Motor City, Dubai.
Guides behind the numbers
Each calculator links to a full guide with the detail for Dubai and Abu Dhabi.
Questions about the calculators
Which calculator should I use first?
Start with the calorie calculator, because the number of calories you eat decides whether you lose weight. Then use the protein calculator to make sure the weight you lose is fat rather than muscle. Use the BMI and body fat calculator to record where you are starting from, and repeat it every few weeks to see the change.
How accurate are these calculators?
They use standard published methods: the Mifflin-St Jeor formula for calories, International Society of Sports Nutrition protein ranges, and WHO and NICE bands for BMI and waist-to-height ratio. Mifflin-St Jeor is usually within about 10% of a lab measurement for most adults, but your real needs depend on your muscle, health and daily movement. Treat every result as a starting estimate and adjust it from how your weight and waist change over two to four weeks.
How many calories should I eat to lose weight?
Find your maintenance calories (TDEE) with the calorie calculator, then eat 300–500 kcal a day below that number. On a 500 kcal deficit most people lose about 0.5 kg a week at first, and the rate slows over time. Individual results vary, and if you have a medical condition, ask your doctor what intake suits you.
How much protein do I need a day?
If you strength train to lose fat or build muscle, aim for 1.6–2.2 g per kg of bodyweight a day, which is 112–154 g for a 70 kg person. For general health without structured training, 1.2–1.6 g per kg is a sensible range. If you take Mounjaro or another GLP-1 medicine, ask your doctor or dietitian for your own target. The protein calculator splits your number across your meals.
Is BMI a good measure for me?
BMI is a quick screening number, but it cannot tell muscle from fat or show where fat sits. Use it together with your waist-to-height ratio, which should stay below 0.5. If your family background is South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean, UK NICE guidance uses lower BMI thresholds of 23 for overweight and 27.5 for obesity. The BMI and body fat calculator shows both.
Do the calculators save or send my numbers?
No. The calculators work in your browser, and the numbers you type are not sent to PTD Fitness or saved. Only the free assessment form sends your details, and only when you choose to book.
How much does an in-home personal trainer cost in Dubai and Abu Dhabi?
With PTD Fitness, one-to-one training at your home, building gym or office costs AED 289 to AED 440 per session before 5% VAT, depending on the package. The most chosen package is Momentum, 24 sessions for AED 9,000. The 12-Week Reset is 36 sessions for AED 12,276 (AED 341 per session) and includes nutrition guidance and progress tracking with STYKU 3D body scans at the PTD office in Detroit House, Motor City. Try 3 sessions. Not right? Full refund. See the full price guide.
Are female personal trainers available for private home and villa sessions?
Yes. Female PTD coaches with Master’s or BSc qualifications train clients at home, in villas, in building gyms and at partner gym studios across Dubai and Abu Dhabi. Choose “Female coach” in the form and we match you with one who covers your area.