health, counted
When is your last coffee?
Pick a bedtime. We'll do the half-life math and give you a clock time — not a 6-to-13-hour range.
Tools
Caffeine & sleep
Caffeine Cutoff Calculator
Your bedtime, your drinks, one precise time to stop.
Open tool →Caffeine Timeline
Log the whole day. See what's left in your blood at bedtime.
Open tool →Caffeine Taper Calculator
Quit caffeine without the headache, week by week.
Open tool →Coffee Nap Calculator
Drink, sleep 20 minutes, wake up twice as sharp — if the window is open.
Open tool →Night Shift Caffeine
Dose the shift, protect the day sleep after it.
Open tool →Sleep Cycle Calculator
Work 90-minute cycles backwards from your alarm.
Open tool →Sleep Debt Calculator
Last week's nights against your need, with a paced payback.
Open tool →Caffeine: drink vs drink
Coffee vs espresso, Red Bull vs Monster — mg, per oz, cutoffs.
Open tool →Cycles, pregnancy & breastfeeding
Period Calculator
Next three periods, checked against ACOG's 21–35 days.
Open tool →Ovulation Calculator
Ovulation and fertile window by ACOG's rules.
Open tool →Due Date Calculator
LMP + 280 days or conception + 266, with ACOG term dates.
Open tool →Pregnancy Weight Gain Calculator
IOM ranges by pre-pregnancy BMI, one baby or twins.
Open tool →Pregnancy Caffeine Calculator
Count drinks against the 200 mg/day limit.
Open tool →Caffeine While Breastfeeding
Time the feed around the milk-caffeine peak.
Open tool →Alcohol While Breastfeeding
LactMed timing: drinks in, clear-to-feed time out.
Open tool →Nutrition
Protein Intake Calculator
Grams per day from your weight and goal, split into meals.
Open tool →Water Intake Calculator
Weight, exercise and weather in — a daily fluid target out.
Open tool →Sodium & Potassium Checker
Today's foods against 2,300 mg — and the ratio that matters.
Open tool →Vitamin K Consistency Calculator
On warfarin? Compare any day with your usual. Not medical advice.
Open tool →Plant Points Tracker
Count 30 different plants a week. Coffee counts.
Open tool →Daily Fiber Calculator
Your age-based target, then close the gap per serving.
Open tool →Iron Intake Checker
Heavy periods change the target; get yours.
Open tool →Calcium Intake Checker
Menopause moves the target from 1,000 to 1,200 mg.
Open tool →Folate Intake Checker
DFE math across your foods and supplements.
Open tool →Creatine Calculator
Loading and maintenance doses from your weight.
Open tool →GLP-1
GLP-1 Protein Calculator
Small appetite, big protein job: your targets and the smallest portions.
Open tool →GLP-1 Water Calculator
Appetite mutes thirst too — get a paced fluid target.
Open tool →GLP-1 Fiber Calculator
The #1 side effect, answered with a safe ramp schedule.
Open tool →GLP-1 Calorie Calculator
Maintenance, the guideline deficit, and the protein floor inside it.
Open tool →Ozempic & Wegovy protein
Semaglutide: both 2025 protein ranges, side by side.
Open tool →Mounjaro & Zepbound protein
Tirzepatide: both 2025 protein ranges, side by side.
Open tool →Electrolyte Calculator
Sodium, potassium, magnesium on low-appetite days.
Open tool →GLP-1 Dose Schedule
The label's step-ups for all four, as a calendar.
Open tool →30 g Protein Meals
Food combinations weighed to 30 g of protein.
Open tool →Common Meals, Compared
Everyday meals with full nutrients and % Daily Value.
Open tool →Calculadoras en español
IMC, calorías, sueño, proteína, agua, ciclo y dosis GLP-1, en español.
Open tool →Perimenopause & menopause
Perimenopause Stage Calculator
The STRAW+10 rules — 7 days, 60 days, 12 months — applied to your cycles.
Open tool →Perimenopause Cycle Tracker
Log periods; the STRAW+10 rules apply themselves.
Open tool →Perimenopause Symptom Diary
26 symptoms, one month, a clean summary for your clinician.
Open tool →Hot Flash Tracker
Tap when one hits; get the chart and the clinician summary.
Open tool →Menopause Symptom Score
The validated MRS — 11 items, 0–44, three domains.
Open tool →Menopause Age Estimator
Not a date — a window, shifted by the factors that matter.
Open tool →Perimenopause Protein Calculator
1.6–2.2 g/kg band, meal blocks, smallest portions.
Open tool →Menopause HRT Questions
A clinician summary and question list, framed by NAMS 2022.
Open tool →Body & fitness
BMI Calculator
WHO and NICE bands, waist-to-height ratio, and the 65+ caveat.
Open tool →TDEE Calculator
Maintenance calories: Mifflin-St Jeor × activity, every level side by side.
Open tool →Body Fat Calculator
US Navy tape method: neck, waist, hips — %, fat and lean mass.
Open tool →Ideal Weight Calculator
Devine, Robinson, Miller, Hamwi — next to the WHO healthy BMI range.
Open tool →Waist-to-Hip Ratio Calculator
WHO cut-offs: 0.90 for men, 0.85 for women, plus waist bands.
Open tool →BMR Calculator
Resting calories (Mifflin-St Jeor), per day, per hour, by decade.
Open tool →Calories Burned Calculator
53 activities, 2024 Compendium METs, gross and net.
Open tool →Body Surface Area Calculator
Mosteller formula, m².
Open tool →Exercise Minutes Calculator
150–300 min a week? 1 vigorous = 2 moderate (PAG).
Open tool →Pace Calculator
Min per km and mile, speed, race finish times.
Open tool →Macro Calculator
Grams of carbs, fat and protein inside the IOM AMDR ranges.
Open tool →A1C Calculator
A1C to average glucose (ADAG formula) and back, with CDC ranges.
Open tool →Alcohol Units Calculator
US standard drinks and UK units from volume and ABV.
Open tool →VO2 Max Calculator
Rockport walk, Cooper run, or resting pulse — three tests, your band.
Open tool →Bone Density T-score Explainer
DXA numbers to WHO categories, T vs Z, per site.
Open tool →Heart Rate Zone Calculator
Zone 2, with the women's max-HR formula.
Open tool →Sit-to-Stand Test
30 seconds of chair stands, scored against CDC norms.
Open tool →Charts
Caffeine content, every drink
80 drinks, mg per serving and per oz.
Caffeine half-life, drawn
Why advice ranges from 6 to 13 hours.
30 g protein, weighed
How much of each food that actually is.
The perimenopause stages, drawn
STRAW+10's 7-day, 60-day and 12-month rules on one timeline.
Iron rich foods
Ranked per 100 g and per 100 kcal, USDA.
High potassium foods
One dataset, sortable, linked.
Calcium rich foods
Where tofu beats milk per calorie.
Magnesium rich foods
Seeds per gram, greens per calorie.
High fiber foods
Ranked per 100 g and per 100 kcal, USDA.
Potassium-to-sodium ratio
The blood-pressure number most lists skip.
Protein per calorie
Lean fish vs watercress, settled.
Energy density
The volume-eating number: grams per 100 kcal.
Low sugar foods
Lowest total sugars first, USDA.
Creatine in food
Can a steak replace the scoop? The numbers.
Omega-6 in oils
Linoleic acid, ranked — safflower to tallow.
Vitamin K foods
Warfarin? Consistency, not avoidance.
Omega-3 (EPA+DHA)
Fish, ranked — against the 250 mg target.
Glycemic index & load
GI with the glycemic load it actually delivers.
The 30 plants list
Every plant that counts, with points.
High sodium foods
FDA bands applied, ranked.
Low sodium foods
Lowest first, numbers shown.
Saturated fat foods
The USDA PDF, made sortable.
Vitamin C rich foods
Peppers to kiwi, per 100 g and per 100 kcal.
Folate rich foods
mcg DFE, fortified grains included.
Vitamin A rich foods
Retinol and beta-carotene as RAE.
Vitamin E rich foods
Seeds and oils lead, ranked.
Choline rich foods
Eggs first, then shellfish and fish.
High sugar foods
Total sugars, highest first.
Vitamin B6 foods
Fortified cereal, pistachios, seeds, turkey.
Phosphorus foods
Highest first, with the 700 mg RDA.
Copper rich foods
Spirulina, oysters, sesame, in mg.
Vitamin D foods
Oily fish, fortified milk, UV mushrooms — ranked.
Vitamin B12 foods
Animal and fortified foods, per 100 g and per calorie.
Zinc rich foods
Oysters to pumpkin seeds, USDA.
Selenium rich foods
Brazil nuts and everything far behind.
GLP-1 constipation foods
Fiber per calorie and per serving, plant foods only.
Food data
360 foods, three lenses on every page: per 100 g, per 100 kcal, and "how much for 30 g of protein" — plus 196 head-to-head comparisons.