Health tools
Calculators and trackers, zero articles. Every number is computed from your own inputs — caffeine timing, midlife health, plant diversity, GLP-1 nutrition, and a strength self-check.
Caffeine Cutoff Calculator
Your bedtime, your drinks, one precise time to stop.
Open tool →Caffeine Timeline
Log the whole day. See what's left at bedtime.
Open tool →Plant Points Tracker
Count 30 different plants a week. Coffee counts.
Open tool →Coffee Nap Calculator
Drink, sleep 20 minutes, wake up twice as sharp.
Open tool →Night Shift Caffeine
Dose the shift, protect the day sleep.
Open tool →Sit-to-Stand Test
30 seconds of chair stands, scored against CDC norms.
Open tool →GLP-1 Protein Calculator
Your weight in, protein targets and 30 g meal-blocks out.
Open tool →GLP-1 Water Calculator
Appetite mutes thirst too — get a paced fluid target.
Open tool →GLP-1 Fiber Calculator
The #1 GLP-1 side effect, answered with a safe ramp schedule.
Open tool →Perimenopause Stage Calculator
The STRAW+10 cycle rules, applied to your pattern.
Open tool →Perimenopause Symptom Diary
26 symptoms, one month, a clean summary for your clinician.
Open tool →Perimenopause Protein Calculator
1.6–2.2 g/kg band, meal blocks, smallest portions.
Open tool →Daily Fiber Calculator
Your age-based target, then close the gap per serving.
Open tool →Hot Flash Tracker
Tap when one hits; get the chart and the clinician summary.
Open tool →Creatine Calculator
Loading and maintenance doses from weight — same math for everyone.
Open tool →Sleep Cycle Calculator
Work 90-minute cycles backwards from your alarm.
Open tool →Menopause Symptom Score
The validated MRS — 11 items, 0-44, three domains.
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 →Iron Intake Checker
Heavy periods change the target; get yours.
Open tool →Heart Rate Zone Calculator
Zone 2, with the women's max-HR formula.
Open tool →Alcohol While Breastfeeding
LactMed timing: drinks-in, clear-feed-out.
Open tool →Caffeine Taper Calculator
Quit caffeine without the headache: week-by-week, with the actual ordering.
Open tool →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 →Calcium Intake Checker
Menopause moves the target from 1,000 to 1,200 mg — get yours.
Open tool →VO2 Max Calculator
Rockport walk, Cooper run, or resting pulse — three tests, your band.
Open tool →Perimenopause Cycle Tracker
Log periods; the STRAW+10 rules apply themselves.
Open tool →Menopause Age Estimator
Not a date — a window, shifted by the factors that matter.
Open tool →Folate Intake Checker
DFE math across your foods and supplements.
Open tool →GLP-1 Calorie Calculator
Maintenance, the guideline deficit, and the protein floor inside it.
Open tool →Ozempic Protein Calculator
Semaglutide: the 2025 advisory and Delphi ranges side by side.
Open tool →Wegovy Protein Calculator
Semaglutide for weight: both 2025 ranges for your weight.
Open tool →Mounjaro Protein Calculator
Tirzepatide: the 2025 advisory and Delphi ranges side by side.
Open tool →Zepbound Protein Calculator
Tirzepatide for weight: both 2025 ranges for your weight.
Open tool →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 →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 →Menopause HRT Questions
Your situation in, a clinician summary and question list out (NAMS 2022).
Open tool →Bone Density T-score Explainer
DXA numbers to WHO categories, T vs Z, per site.
Open tool →Electrolyte Calculator
Sodium, potassium, magnesium on GLP-1 or low-intake days.
Open tool →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 →GLP-1 Dose Schedule
Ozempic, Wegovy, Mounjaro, Zepbound: the label's step-ups as a calendar.
Open tool →30 g Protein Meals
Food combinations weighed to 30 g of protein — USDA data.
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 →