The Build Desk

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Protein, creatine, training and fat loss — without the bro-science.

Build tools

Protein CalculatorGrams of protein per day for your goal — muscle, fat loss or maintenance.Macro CalculatorSplit your calories into protein, carbs and fat that fit Indian food.One Rep Max CalculatorEstimate your 1RM from any set — no need to risk a true max attempt.FFMI CalculatorFat-Free Mass Index — how much muscle you carry for your height, and how much room is left.Ideal Weight CalculatorA realistic weight range for your height from two classic formulas, not one magic number.Calorie Goal PlannerTarget weight + deadline in, safe daily calories out. No crash diets, no starvation plans.Strength StandardsWhere your squat, bench and deadlift stand — beginner to elite, by bodyweight.VO2 Max CalculatorEstimate your cardio fitness from a simple 12-minute run (Cooper test).Running Pace CalculatorPace per kilometre, speed and finish-time estimates for 5K to marathon.Sleep Cycle CalculatorWake up between 90-minute sleep cycles, not in the middle of one.Creatine CalculatorYour daily creatine dose by bodyweight — maintenance and optional loading, minus the myths.Waist Ratio CalculatorWaist-to-hip and waist-to-height ratios — the two numbers that beat BMI for belly fat.

Guides & facts

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Protein Guide for Indian Men: How Much, and Where a Vegetarian Gets It

Protein ki poori guide — 1.6-2.2 g/kg ka saboot, veg sources gram ke hisaab se, whey ka sach, aur din bhar ki thali mein hisaab.

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Creatine: The One Supplement With Real Evidence (and the Hair-Loss Question)

Creatine monohydrate ki imaandaar guide — 3-5g khuraak, loading zaroori nahi, DHT wale chhote study ka sach, aur kya band karein.

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Your First 8 Weeks in the Gym: A Beginner Plan That Actually Works

Gym ke pehle 8 hafte — compound lifts, 3-din ka structure, progressive overload ka simple niyam, aur naye logon ki aam galtiyaan.

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Home Workouts With No Equipment: What Works, and the Honest Ceiling

Bina equipment ghar par workout — push-up progressions, squats, pike push-ups ka plan, aur iski asal seema jo koi nahi batata.

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Fat Loss Basics: Deficit, NEAT, Protein and Sleep — the Whole Game

Charbi ghatane ke mool siddhant — calorie deficit, NEAT (roz ki halchal), protein aur neend. Koi detox nahi, koi shortcut nahi.

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How Fast Can You Actually Gain Muscle? Realistic Timelines by Training Age

Asliyat mein muscle kitni tezi se banta hai — pehle saal se chauthe saal tak kg/month ki imaandaar ummedein, aur films ke 3-mahine wale badan ka sach.

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Height Facts for Men: Growth Plates, Posture, and the Products to Avoid

Lambai ka kamaal sach — growth plates 18-21 tak band ho jaati hain, posture aur neend se asal mein kya hota hai, aur height badhane wale jhoothe daave.

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Testosterone: What Actually Moves It, and the Booster Scam

Testosterone ka sach — neend, motapa, sharab aur vitamin D ka asal asar, "T-booster" supplements ka marketing, aur test kab karana chahiye.

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Supplements, Tiered Honestly: What Is Worth Your Money and What Is Not

Supplement tier list — creatine/whey/caffeine kaam ke, fat burner aur test booster nahi. Har rupaye ka hisaab, bina kisi brand ke.

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Rest and Recovery: Why You Grow Between Workouts, Not During Them

Aaram aur recovery ka sach — neend, deload hafte, dard (soreness) ke mithya, aur overtraining ke asal sanket.