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Sleep optimisation, hydration, metabolic age, walking calories, and overall wellness calculators. Track and improve every dimension of your health.
Physical fitness and wellness extend well beyond the gym and diet. Sleep quality, hydration, daily movement, and metabolic health all play significant roles in body composition, athletic performance, and long-term health outcomes. The WHO defines physical activity recommendations as at least 150–300 minutes of moderate-intensity aerobic activity per week for adults, combined with muscle-strengthening activities at least 2 days per week.
This section covers the calculators and guides that address the wellness dimensions of health — the factors beyond macros and calories that determine how you feel, perform, and recover. Each tool uses validated formulas from published research.
Sleep is one of the most overlooked factors in body composition. A study published in the Annals of Internal Medicine (Nedeltcheva et al., 2010) found that participants on a caloric deficit who slept 5.5 hours lost 60% less fat and 60% more muscle compared to those sleeping 8.5 hours — despite consuming identical calories. The National Sleep Foundation recommends 7–9 hours for adults. Use our sleep calculator to find your optimal schedule.
Even mild dehydration of 1–2% body weight reduces cognitive performance by up to 20% and impairs physical performance (Sawka et al., American College of Sports Medicine). The National Academies of Sciences recommends total daily water intake of approximately 3.7 litres for men and 2.7 litres for women from all sources including food. Individual needs vary significantly with activity level and climate — use our water intake calculator for a personalised target.
NEAT (Non-Exercise Activity Thermogenesis) — calories burned through all movement outside of formal exercise — can vary by up to 2,000 kcal/day between individuals of similar size (Levine et al., Science 1999). Increasing daily step count to 8,000–10,000 steps is one of the most impactful lifestyle changes for metabolic health, with research linking this level of activity to significantly reduced all-cause mortality risk (Saint-Maurice et al., JAMA 2020).