Calculators

Four tools for the numbers you check every week.

Enter your details and each calculator returns a clear result you can use the same day — BMI and energy needs, hydration, macros and sleep windows.

Jump to a tool

BMI / BMR Index Daily Water Intake Macro Split Sleep Cycle

BMI / BMR Index

Estimates body mass index and resting energy needs using the Mifflin-St Jeor equation.

Height
Weight
Age
Biological sex (for BMR estimate)
Activity level

This estimate uses widely published formulas. It does not account for medical conditions, medications or body composition.

Daily Water Intake

A hydration baseline from body weight, adjusted for activity and climate.

Body weight
Daily exercise (minutes)
Typical climate

Fluid needs vary with health conditions, medications and pregnancy or breastfeeding. This is a general starting point only.

Macro Split

Splits a daily calorie target into protein, carbohydrate and fat ranges.

Daily calorie target
Preferred split style

These ranges are general reference points. Individual needs vary with medical history, training load and goals set with a qualified professional.

Sleep Cycle

Suggests bedtimes or wake times aligned to 90-minute sleep cycles.

Wake-up time

Sleep-cycle length varies by person and night. Use these windows as a starting point, not a fixed rule.