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Your Complete Fitness Journey Starts Here

Calculate your calories, build smarter workouts, understand nutrition, and achieve your fitness goals with PRAAN FITNESS.

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Popular Calculators

Quick, accurate calculators to understand your body and your numbers.

BMI Calculator

Calorie Calculator

BMR Calculator

TDEE Calculator

Body Fat Calculator

Protein Calculator

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Structured Training

Workout Plans

Ready-made plans for every experience level, or build your own.

Beginner Full Body Workout Plan

Beginner3 days/week

Home Workout Plan (No Equipment)

Beginner3 days/week

Weight Loss Workout Plan

Intermediate4 days/week
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Exercise Database

Popular Exercises

Clear instructions, target muscles and difficulty for every movement.

Chest

Bench Press

Barbell, Bench · Intermediate

Chest

Push-Up

No Equipment · Beginner

Back

Pull-Up

Pull-Up Bar · Intermediate

Back

Barbell Row

Barbell · Intermediate

Legs

Squat

Barbell, Bodyweight · Intermediate

Legs

Lunges

No Equipment, Dumbbells · Beginner

Shoulders

Dumbbell Shoulder Press

Dumbbells · Beginner

Core

Plank

No Equipment · Beginner

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Eat Better

Nutrition

Practical nutrition guidance, including Indian food options.

Protein

High-Protein Foods for Muscle and Recovery

Protein supports muscle repair, growth and satiety. Here is a practical list of accessible protein sources, including Indian staples, to help you build a protein-rich diet whether you eat meat or not.

Pre-Workout Nutrition

What to Eat Before a Workout

What you eat before training affects your energy levels and performance. Here is simple, practical guidance on pre-workout nutrition timing and food choices.

Post-Workout Nutrition

What to Eat After a Workout

Post-workout nutrition supports muscle recovery and replenishes energy stores. Here is straightforward guidance on what to eat after training.

Browse Food Database

Not sure where to start?

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From the Blog

Latest Articles

Weight Loss

5 Common Weight Loss Mistakes (and How to Avoid Them)

Weight loss is simple in principle but easy to get wrong in practice. Here are five mistakes that quietly derail progress — and what to do instead.

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Nutrition

How Much Protein Do You Actually Need to Build Muscle?

Protein is essential for muscle growth, but how much do you really need? Here's a practical, no-nonsense breakdown.

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Workout

A Beginner's Guide to Working Out at Home

You don't need a gym membership or expensive equipment to get started. Here's how to build an effective home workout routine from scratch.

Read More
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Free Fitness Tools

Every calculator and workout plan on PRAAN FITNESS is free to use, with no signup required.

Practical Workout Guidance

Clear sets, reps and progression guidance you can actually follow, whether at home or in the gym.

Nutrition Education

Straightforward nutrition information, including Indian foods, without fad diets or gimmicks.

Beginner Friendly

Content written to be genuinely useful whether this is your first workout or your five-hundredth.

Evidence-Informed Content

Guidance based on widely accepted fitness and nutrition principles, written in plain language.

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Every calculator and guide is designed to work smoothly on your phone, wherever your workout is.