Quick calculators
Each answers one question in a minute — the full picture comes together in the self-check.
When to sleep and wake
When to go to bed to wake at a cycle boundary — and how much sleep you actually bank.
Open →Daily caffeine calculator
Your daily caffeine total, how it compares to the 400 mg guideline, and when to have the last cup.
Open →The sitting day
How many hours you sit and how much movement offsets it, per the Lancet data.
Open →Water balance
How much fluid you personally need per the EFSA anchors — and when to drink less to sleep through the night.
Open →Screens & eyesight
How much screen time adds up and why eyes tire — your 20-20-20 break plan and what actually protects your sight.
Open →Posture & neck
How many kilos your head “weighs” when you tilt down to your phone — and how it adds up over a day.
Open →Running load
A weekly volume check: is the load growing faster than your joints can adapt?
Open →Heart-rate zones
Max heart rate by the Tanaka formula and five Karvonen training zones — for your age and resting pulse.
Open →Protein target
How much protein you actually need: for training, weight loss, or keeping muscle with age.
Open →Calories & deficit
Your energy burn by the Mifflin–St Jeor formula and a safe deficit for weight loss without yo-yo.
Open →Waist-to-height
One tape measure beats the scales: waist-to-height predicts risk better than BMI.
Open →Sugar in drinks
Soda, juice, sweet coffee: how many spoons of sugar you drink a day and a year versus the WHO limit.
Open →Fibre a day
The diet’s quiet hero: are you getting the 30 g of fibre that protect heart, gut and weight?
Open →Ultra-processed food
How much of your day is packaged, ultra-processed food — and why 2024 data says it matters more than calories.
Open →The price of smoking
What cigarettes cost in money and years — and how much quitting wins back, per the research.
Open →Blood-pressure category
Enter your blood pressure — we’ll show its clinical category and what to do about it.
Open →Skin & sun
Your skin phototype, time-to-burn at different UV levels and the SPF you actually need — sun ages skin faster than years do.
Open →Pelvic floor
A Kegel exercise plan — first-line for leaks per Cochrane. Works for women and men.
Open →Alcohol a week
We turn wine, beer and spirits into units and calories — and show where your week sits against the safe anchor.
Open →Salt in your diet
Salt hides in ready food, not the shaker. We estimate your grams against the WHO 5 g limit — the top lever for blood pressure.
Open →Hearing & headphones
How loud and how long you can listen safely — based on the WHO safe sound-dose reference.
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