General Health
BMI Calculator
Estimate body mass index from height and weight for a quick screening reference.
Interactive tools
Wellness calculators that save your progress and reduce guesswork
Use practical calculators for nutrition, body composition, cardio, strength, recovery, and planning. Save results locally, reload them later, and track a simple daily wellness check-in.
Daily check-in
Track the basics that move your week
Store a daily entry locally and review your latest check-in plus a simple trend summary.
Last entry
No check-ins saved yet.
Trend summary
Save a few entries to see a simple local trend summary.
Nutrition
Daily Calorie Needs Calculator
Estimate maintenance calories using the Mifflin-St Jeor equation and activity level.
Nutrition
Macro Split Calculator
Turn a calorie target into protein, carb, and fat targets based on a simple macro style.
Nutrition
Protein Intake Calculator
Estimate a practical daily protein target based on body weight and your primary goal.
Recovery
Water Intake Calculator
Set a hydration target based on body weight and typical daily exercise time.
Nutrition
Calorie Deficit / Surplus Planner
Adjust an estimated maintenance intake for fat loss, maintenance, or muscle gain planning.
General Health
Weight Loss Timeline Calculator
Estimate how long a weight-loss phase may take using your starting point, goal, and expected weekly pace.
General Health
Body Fat Estimate Calculator
Estimate body fat percentage using a simple Navy-style tape-measure formula.
Cardio
Target Heart Rate Zone Calculator
See your estimated training zones based on age and a simple max-heart-rate estimate.
Fitness
One-Rep Max Calculator
Estimate your one-rep max from a challenging multi-rep set.
Cardio
Running Pace Calculator
Calculate average running or walking pace based on total time and distance.
Cardio
Step Count to Distance Calculator
Estimate distance covered from step count and a height-based stride estimate.
Recovery
Sleep Duration Calculator
Estimate sleep opportunity from bedtime and wake time.
General Health
Habit Consistency Calculator
See how often you hit a habit and how your current streak supports long-term consistency.
General Health
Daily Wellness Score Calculator
Log a simple daily wellness score out of 100 and get a quick interpretation.
Fitness
Calorie Burn Estimate Calculator
Estimate exercise calorie burn from body weight, session duration, and activity level.
General Health
Ideal Weight Range Estimator
Estimate a BMI-based healthy weight range for your height.
General Health
Waist-to-Height Ratio Calculator
Compare waist circumference to height as a simple health-risk screening metric.