Free Health Tools & Calculators
Access 34 free professional health tools including BMI calculator, TDEE calculator, anxiety tests (GAD-7), and sleep trackers to monitor your physical and mental health.
Hour Quality Tools
Focus on the quality of each hour to improve life efficiency
Sleep Cycle Calculator
Scientifically plan sleep and wake times based on sleep cycles
Smart Steps Goal Setter
Intelligently set daily step goals based on your health data
Screen Time Health Check
Assess screen usage time and provide healthy eye care advice
Exercise Intensity Calculator
Calculate exercise intensity and calorie burn to optimize workout results
Body Composition
Body shape and fat metrics calculators
Ideal Weight Calculator
Ideal Body Weight
Calculate ideal weight range based on multiple formulas
BMI Calculator
Body Mass Index (BMI)
Calculate Body Mass Index and assess weight health status
Body Fat Calculator
Body Fat Percentage
Calculate body fat percentage through multiple methods to understand body composition
Waist-to-Height Ratio Calculator
Waist-to-Height Ratio (WHtR)
Divide waist by height to assess visceral fat and metabolic risk — more sensitive than BMI
Fat-Free Mass Index Calculator
Fat-Free Mass Index (FFMI)
Calculate fat-free mass and FFMI from your body fat — with separate benchmarks for men and women, plus the natural muscle limit. A "muscle BMI".
Waist-to-Hip Ratio Calculator
Waist-to-Hip Ratio (WHR)
Divide waist by hip to judge fat distribution (apple/pear) and cardiovascular risk
Nutrition & Metabolism
Calories, macros and hydration
Water Intake Calculator
Daily Water Intake
Calculate optimal daily water intake based on weight and activity level
TDEE/BMR Calculator
Total Daily Energy Expenditure & Basal Metabolic Rate (TDEE/BMR)
Calculate Basal Metabolic Rate and Total Daily Energy Expenditure
Macro Calculator
Macronutrients
Calculate optimal intake ratio of carbs, protein, and fat
Calorie Calculator
Calorie
Calculate food and exercise calories to manage energy balance
Walking Calorie Calculator
Calories burned walking by weight, time and pace
Steps to Calories Calculator
Convert your step count into calories burned and distance
Mental Health
Stress, anxiety, depression and focus assessments
Stress Assessment (PSS-10)
Perceived Stress Scale (PSS-10)
Professional stress perception scale to assess your psychological stress level
Anxiety Assessment (GAD-7)
Generalized Anxiety Disorder scale (GAD-7)
Standardized anxiety assessment tool to understand your anxiety status
Focus Assessment
Focus / Attention Assessment
Test your focus level and get advice to improve attention
Depression Assessment (PHQ-9)
Patient Health Questionnaire (PHQ-9)
Professional depression screening tool to detect mental health issues early
DASS-21 Test
Depression Anxiety Stress Scales (DASS-21)
Measure your depression, anxiety and stress levels with the free 21-item DASS scale
Stroop Test
Stroop Test – Color-Word Interference
A 30-second color-word test that mirrors your focus and mental interference right now.
Reaction Time Test
Reaction Time Test – Mental Alertness Check
Tap when the screen turns green — a 20-second read on how awake and clear your brain is right now.
Schulte Table
Schulte Table – Focus & Attention Trainer
Find 1–25 in order as fast as you can — a quick read on how focused and calm your mind is right now.
Adult ADHD Test (ASRS)
Adult ADHD Self-Report Scale (ASRS v1.1) – Part A Screener
A free 6-question adult ADHD self-screening based on the WHO ASRS v1.1 scale.
Trail Making Test
Trail Making Test (Part A & B) – Processing Speed & Flexibility
Connect the numbers, then alternate numbers and letters — a quick, timed read on your processing speed and mental flexibility right now.
Breathing Exercise
Guided Breathing Exercise – Box, 4-7-8 & Coherent Pacer
A guided breathing pacer — box, 4-7-8 and coherent patterns — that calms you in a couple of minutes and shows how much the tension eased.
Burnout Test
Copenhagen Burnout Inventory (Personal Burnout)
Free CBI burnout self-check — 6 questions, get your 0–100 personal burnout score.
Wellbeing Test
WHO-5 Well-Being Index
Free WHO-5 wellbeing self-check — 5 questions, get your 0–100 wellbeing score.
Reaction Time Norms
Reaction Time Norms by Age — Percentiles & Sources
What's a normal reaction time by age? Grounded percentile distribution for a web/touch simple reaction time test, with sources.
Vital Signs
Heart rate and blood pressure monitoring
Heart Rate Zones
Heart Rate Training Zones
Calculate heart rate zones for different exercise intensities
Resting Heart Rate Chart
Check if your resting heart rate is normal for your age
HRV Calculator
See if your heart rate variability is good for your age
Blood Oxygen Level Chart
Check if your blood oxygen (SpO2) level is normal