Wellness tools

Four educational calculators with clear inputs, units, ranges and assumptions. Nothing here is medical advice.

Heart Rate Reserve

Karvonen method. Units: years, beats per minute (bpm).

Results appear here.

Hydration Target

Estimate: 32 ml per kg + 8 ml per exercise minute + climate allowance.

Results appear here.

BMI / BMR

BMI = kg ÷ m². BMR uses Mifflin-St Jeor. Choose units first.

Results appear here.

Sleep Architecture

Plan around 90-minute cycles with 15 minutes to fall asleep.

Results appear here.

Assumptions: adult reference values, no medical conditions or pregnancy. Estimates only; individual needs differ. For personal medical questions, contact a healthcare professional.