Simple, honest tools to help you get in shape
Get2Shape is a free website with easy calculators and diet plans for everyday people across Asia. You move a few sliders, and we show your BMI, body fat, daily calories, macros and a meal plan built from foods you already eat.
Who runs Get2Shape
Get2Shape is created and run by Muhammad Ishfaq, based in Karachi, Pakistan.
Get2Shape is an independent website. It is not a medical clinic, and nobody on the site gives personal medical advice.
Why we built it
Muhammad Ishfaq was once overweight and, step by step, transformed into a fit and healthy person. Along the way, it took a long time to understand and work out the numbers that really matter: BMI, body fat percentage, daily calories and macros, and how to use them to follow a diet.
Get2Shape was created to pass on those personal lessons, so that anyone dealing with excess weight can understand these things easily and start their own journey with confidence. Muhammad Ishfaq spent time and money learning all this. Now it is given back to society, completely free. Read the full story →
Most diet tools are made for Western food and use difficult words. We wanted tools that are quick, visual, free, and that understand the food people really eat, from roti and biryani to ramen and pho.
How we make sure our information is correct
- Every calculator uses a published, widely used formula, such as the Mifflin-St Jeor equation for calories and the U.S. Navy method for body fat.
- Health limits come from official bodies such as the World Health Organization, the U.S. National Institutes of Health and national dietary guidelines.
- Each diet plan follows the main peer-reviewed research on that diet. Every tool page lists its sources, and the full list is on our sources and editorial policy page.
- We review the content regularly. The last full review was on 23 October 2026.
- [Optional but strongly recommended: "Content reviewed by [Name], Registered Dietitian, [registration number]". Only add this if a real, qualified person has reviewed the site.]
How the site is paid for
Get2Shape is free to use. We show adverts, served by Google AdSense, to cover hosting costs. Advertisers have no say in our tools or content, and we never recommend a product because it is advertised.
Your privacy
The details you enter, such as age and weight, stay in your own browser and are never sent to us. Read our privacy policy for the full details.
Get in touch
Questions, ideas or found a mistake? Please contact us. We read every message.