Tools
Small calculators that stay on your device — no account, no upload.
Body
BMI calculator
Height, weight, and sex → BMI category plus a rough ideal-weight check.
Open calculator →Sleep
Caffeine cutoff
Bedtime in → last coffee time out (8-hour default, stricter option).
Open calculator →Sleep
Sleep debt
Compare hours you got vs hours you need — estimate tonight’s gap.
Open calculator →Nutrition
TDEE & macros
Maintenance calories plus simple protein / fat / carb targets.
Open calculator →Hydration
Water intake
Daily water target from sex, body weight, and activity level.
Open calculator →Training
Heart-rate zones
Zone 1–5 from age and sex (optional resting HR for Karvonen).
Open calculator →