Free tools

Health Calculators

Practical estimates for nutrition, hydration, cardio zones, and sleep — built for everyday wellness decisions, not medical diagnosis.

Body composition

BMI Calculator

Estimate your body mass index from height and weight. See whether you fall in the underweight, normal, overweight, or obese range.

Nutrition

Estimate maintenance, weight-loss, and weight-gain calorie targets using the Mifflin-St Jeor equation and your activity level.

Nutrition

Get a daily protein range based on body weight, activity, and goals — especially useful for women over 40 focused on muscle and recovery.

Wellness

Estimate daily fluid needs from body weight, exercise, caffeine, and hot weather — a practical starting point for hydration and skin wellness.

Fitness

Find your estimated max heart rate and training zones for fat-burning, aerobic, and high-intensity cardio — tuned for women using the Gulati formula.

Rest & recovery

Plan bedtime or wake-up times around 90-minute sleep cycles so you wake up between cycles instead of in deep sleep.