15 free tools · no signup
Useful estimates, simple planning tools, and personal check-ins. Everything calculates in your browser; your inputs aren’t saved or sent to a server.
Explore the toolsFitness
A screening estimate based on weight and height. It doesn’t describe your whole health.
Weight in kilograms ÷ height in metres squared. Adult categories are screening ranges; BMI does not measure body fat.
Read the source guidance →Compare two measurements using the same units. Track your own changes over time.
Waist circumference ÷ height. This tool reports the arithmetic ratio without diagnosing health risk.
An age-based estimate for moderate and vigorous activity.
Estimated maximum = 220 − age. Moderate range is 50–70%; vigorous range is 70–85%. Medication and individual variation can change these numbers.
Read the source guidance →Record the load moved in one exercise, using the same weight for every set.
Weight × repetitions × sets. For two dumbbells, enter their combined weight. This describes load volume, not workout quality.
See the weight interval corresponding to BMI 18.5 to below 25 at your height.
Lower boundary = 18.5 × height² in metres. Upper boundary = 25 × height². This is not an ideal-weight prescription.
Read the source guidance →Turn distance and time into speed and minutes per kilometre.
Speed = distance ÷ hours. Pace = minutes ÷ distance.
Nutrition
Estimate maintenance energy for adults using the Mifflin–St Jeor equation.
Resting estimate = 10 × kg + 6.25 × cm − 5 × age + 5 (male) or −161 (female). Maintenance = resting estimate × chosen activity factor. The factors are rough planning assumptions, not measured expenditure.
Read the source guidance →A published general range for healthy exercising adults.
1.4–2.0 grams per kilogram per day, based on the ISSN position stand for exercising adults. It is not a personalised target for people needing medical dietary advice.
Read the source guidance →Convert your chosen calories and percentages into grams.
Percentages must total 100. Protein and carbohydrates use 4 kcal/g; fat uses 9 kcal/g. The displayed defaults are an example split, not a recommended diet.
Read the source guidance →Check progress against a daily drinking goal you choose.
Remaining = chosen goal − logged amount, with a minimum of zero. This tool doesn’t prescribe fluid needs; follow individual advice if you have a fluid restriction.
Explore a hypothetical time frame at a rate you select.
Weeks = difference ÷ chosen weekly rate. Actual weight change is not linear. This is arithmetic planning, not a forecast or diet prescription.
Estimate energy from alcohol and any extra calories listed for a serving.
Alcohol energy ≈ ml × ABV/100 × 0.789 g/ml × 7 kcal/g. Add your entered calories from carbohydrate or mixers. Drink labels can give a more accurate total.
Read the source guidance →Mental Fitness
Record sleep duration and how rested you feel. No diagnostic score.
Reports your self-entered duration and rating. It is not a validated sleep-quality test. The general adult sleep reference is at least seven hours.
Read the source guidance →Compare how work, family, and money pressures feel today.
Arithmetic average of three personal ratings. This is a reflection tool, not a clinically validated scale or mental-health diagnosis.
Compare completed actions with the number you planned this week.
Completed actions ÷ planned actions × 100. Count actions, not days, if you planned more than one habit. A missed action is information, not a judgement.
Health-related estimates are for adults and general education. Use individual medical advice where relevant. Personal check-ins aren’t clinical assessments.
Your next move
The free 7-Day Dad Reset brings movement, meals, and headspace together.