Free health tools

VO2 max calculator

Your VO2 max from your resting heart rate, a 12-minute run or a 1-mile walk, against the average for your age.

Dead hang test

Time your dead hang or farmer's carry with music and a bell, against Peter Attia's grip standards.

Morning routine checklist

Your morning as a checklist to tick, print or save as a PDF.

Daily schedule maker

Your ideal day in time blocks from a few answers, with busy, travel and weekend versions.

Daily routines of successful people

Real days from their own words: watch them play, then fit them to your hours.

Perfect day template

8 questions to your perfect day, written with your own AI and saved as a PDF.

TDEE calculator

See how many calories you burn a day, at rest and with your activity, and what to eat for your goal.

BMR calculator

See how many calories your body burns at complete rest, and what your day adds on top.

Calorie calculator

Set a daily calorie target for your goal, with the date you'd reach your goal weight and a safe floor.

Macro calculator

Split your calories into protein, fat and carbs, with protein set by your weight and a healthy range for each.

Calories burned calculator

See the calories 39 activities burn for your weight and time, from the 2024 Compendium of Physical Activities.

BMI calculator

Find your BMI, where it sits on the WHO's scale, and the healthy weight range for your height.

Body fat calculator

Estimate your body fat with a tape measure by the US Navy method, and see where it sits.

Ideal weight calculator

See your ideal weight by four published formulas, next to the healthy BMI range for your height.

Water intake calculator

See how much water to drink a day, from the National Academies' intake, with more for exercise and heat.

Sleep calculator

Find the bedtime or wake time that ends a full sleep cycle, on a 24-hour clock.

Running pace calculator

Turn a race time into your pace, splits and predicted times for a 5K, 10K, half and marathon.

One rep max calculator

Estimate your one rep max from any set, and see what to lift for strength, size or endurance.

A1C calculator

Turn an A1C result into average glucose, or the other way, and see where it sits in the CDC's ranges.

Due date calculator

Find your due date from your last period or conception date, and see your week, trimester and milestones.

Ovulation calculator

Find your likely ovulation day and fertile window for your next 3 cycles.

Meat temperature chart

Look up USDA's safe minimum internal temperature for any meat, poultry, fish or leftovers, and check your reading.

BAC calculator

Estimate your blood alcohol from your drinks and weight, drawn over time against the .08 and .05 limits.

Pregnancy week calculator

See how many weeks pregnant you are from your last period, due date, conception or IVF transfer, with your trimester.

Period calculator

Predict your next 6 periods, with each cycle's ovulation and fertile days.

Conception calculator

Estimate when you conceived, from your due date or your last period.

Steps to miles calculator

Turn your steps into miles and kilometers, on the average stride or your own.

Caffeine calculator

Add up today's caffeine and see what's still in your body, now and at bedtime.

Peptide calculator

Work out the units to draw on a U-100 syringe from your vial and water, or the water for a set dose.