Welcome to Health & Wellness

US Navy Method to estimate body fat percentage.

Calculate Basal Metabolic Rate (Calories burned at rest).

Calculate your ideal body weight using 4 proven formulas.

Calculate lean body mass (muscle + bone + organs) using Boer formula.

Assess health risk based on body fat distribution pattern.

Simple health check: keep waist under half your height.

Determine your body frame size (small/medium/large) via wrist measurement.

Calculate body fat % using US Navy method.

Track fertility, ovulation, and next period based on your cycle.

Calculate your due date based on your last period or conception date.

Predict ovulation date based on your menstrual cycle.

Find your most fertile days for conception planning.

Calculate Total Daily Energy Expenditure and calorie needs.

Calculate 1RM and training percentages for strength training.

Calculate running pace, speed, and split times.

Calculate aerobic fitness using Cooper 12-minute test.

Calculate daily macro needs (protein, carbs, fats) for your goals.

Calculate how long it will take to reach your weight goal.

Calculate daily calories for weight loss or gain goals.

Track infant growth velocity (g/day) with preterm correction.

Find best bedtimes based on 90-minute sleep cycles.

Calculate perfect bedtime for desired sleep cycles.

Find optimal wake times from your bedtime.

Calculate menstrual cycle length and track regularity.

Predict when your next period will start.