💪 Health & Fitness Tools

Convert HbA1c (%) to estimated average glucose with the NGSP/DCCT formula (eAG mg/dL = 28.7 × A1c − 46.7). Educational only — lab methods differ (IFCC mmol/mol vs NGSP %), and this is not a diagnosis.

Most UK powders use 1 level scoop per 30 ml of water (check the tin). Water first, then powder. This is arithmetic — NHS mixing and sterilising steps still apply, and never microwave a bottle.

Babies run on wake windows — how long they can stay awake before they need to sleep again. It changes fast in the first year and getting it wrong by half an hour is usually the difference between a...

Home-monitor numbers compared with NHS adult clinic bands (and a note on AHA). One reading is not a diagnosis. Seek urgent help for chest pain, one-sided weakness, or a sudden severe headache. This...

Calculate your Body Mass Index (BMI) with accurate WHO classification. BMI is a simple screening tool for weight categories that may lead to health problems.

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using scientifically validated formulas.

Estimate body surface area with Mosteller, Du Bois and Haycock formulae from height and weight. Used for some drug doses and cardiac index. Educational only — never override a prescribed dose.

Estimate your body fat percentage using the U.S. Navy method and understand your fitness level.

Rough weeks to a goal weight from a daily calorie deficit. Uses ~7,700 kcal per kg (about 3,500 kcal per lb). Real bodies adapt — this is a sketch, not a promise, and not medical advice.

Estimate daily calorie needs with BMR calculation, weight goals, and macronutrient breakdown. Auto-saves profiles for quick access.

Track your child's growth, compare with WHO percentiles, and monitor development milestones.

100% offline emergency triage protocols, acoustic CPR rhythm metronome, water survival calculator, and optical SOS distress beacon. Operates completely without internet during grid blackouts and na...

Calculate your comprehensive fitness score with detailed insights and personalized recommendations. Based on scientific health metrics and activity analysis.

Calculate Karvonen training zones, VO₂ max estimates, heart rate variability (HRV), and recovery metrics. Professional-grade analytics for athletes!

Calculate your personalized daily water intake needs. Track your progress throughout the day!

Get a comprehensive analysis of your ideal weight range using multiple scientific formulas and personalized factors.

Pick a 16:8, 18:6, 20:4 or custom fast and see today’s eat-from / eat-until times. Educational scheduling only — not medical advice, and not for anyone who is pregnant, under 18, or has an eating-d...

Estimate your lean body mass using multiple formulas and get detailed body composition analysis.

🏋️ Achieve your goals: Calculate protein, carbs, and fats for weight loss, muscle gain, or maintenance. Get personalized meal plans and food suggestions.

MAP ≈ (systolic + 2 × diastolic) / 3, plus pulse pressure. A resting MAP near 70–100 mmHg is often cited as adequate organ perfusion. This is arithmetic, not a diagnosis — chest pain or a very high...

Estimate your metabolic age based on your Basal Metabolic Rate (BMR) compared to population averages. 💡 Lower metabolic age indicates better metabolic health

Instantly estimate your maximum lifting capacity across multiple formulas.

Estimate ovulation and the fertile window from the first day of your last period and your typical cycle length. Sperm can survive up to five days, so the window starts before ovulation. Calendar me...

Estimate your due date from the first day of your last period, conception date, IVF transfer or a scan-dated due date. See how many weeks and days pregnant you are today, the current trimester, key...

IOM/NAM ranges by pre-pregnancy BMI for a singleton: underweight 12.5–18 kg, healthy 11.5–16 kg, overweight 7–11.5 kg, obese 5–9 kg. A sketch for conversations with a midwife — not a target you mus...

Estimate a daily protein target from body weight and how hard you train. Sedentary adults often sit near 0.8 g/kg; strength athletes commonly use 1.6–2.2 g/kg. Not a prescription — kidney disease n...

QTc (Bazett) = QT ÷ √(RR), with RR = 60 / heart-rate. Also shows Fridericia (QT ÷ RR⅓). Educational arithmetic from numbers you type — not an ECG, not a diagnosis. Chest pain or syncope needs emerg...

Calculate optimal wake-up times based on 90-minute sleep cycles for better rest. No affiliate links - this site is supported by user contributions .

Convert steps walked to calories burned with precision. Calculate energy expenditure based on steps, weight, and walking pace. See equivalent activities and track progress toward daily goals. This ...

Classic Tabata is 8 rounds of 20 s work / 10 s rest (4 minutes). Phone speakers optional. If you prefer reduced motion, the digits still count without the pulse.

UK units = ABV (%) × volume (ml) ÷ 1,000. The NHS low-risk guideline is 14 units a week, spread out, with several drink-free days. This is arithmetic, not medical advice.

Estimate your VO₂ Max — a measure of aerobic fitness. The higher the value, the better your cardiovascular endurance.

NICE NG246 uses waist ÷ height as a central-adiposity screen for adults with BMI under 35. Measure the waist at the midpoint between the last rib and the hip bone. Not a diagnosis.

Calculate your waist-to-hip ratio and see your health risk category based on WHO guidelines.