Tracking Your Health With Simple, Private Calculators
None of these tools replace medical advice, but they do replace the mental math and spreadsheet formulas that make tracking your own health tedious enough that most people give up on it.
Body composition basics
The BMI Calculator gives the standard, quick screening number from height and weight, while the Body Fat Calculator uses the US Navy tape-measure method for a more detailed estimate that doesn't require special equipment. The Ideal Weight Calculator shows four different medical reference formulas side by side rather than pretending there's one "correct" number.
If you're tracking changes over weeks or months, the Weight Tracker logs entries privately in your browser and plots a simple trend line — often more useful than any single reading.
Fuel and recovery
The Calorie Calculator estimates your maintenance calories (TDEE) using the Mifflin-St Jeor formula and your activity level, then adjusts for a weight loss or gain goal with a suggested macro split. The Water Intake Tracker sets a daily hydration goal from your weight and lets you log glasses with a tap.
Sleep quality is easy to guess at and hard to plan — the Sleep Calculator works backward or forward through 90-minute sleep cycles to suggest a bedtime or wake-up time that's more likely to leave you feeling rested.
Fitness and training
Runners can use the Running Pace Calculator to convert between pace, distance, and finish time, and the Heart Rate Zone Calculator to find training zones from age-based max heart rate — useful for pacing effort during a workout rather than just after it.