Free Wellness Tools & Calculators
76 free tools to support your health and fitness journey. No signup required. For educational purposes only — not medical advice.
Sleep & Rest Tools
Sleep Calculator
Calculate optimal bedtimes and wake-up times based on 90-minute sleep cycles. Align your schedule to wake between cycles and feel more rested every morning.
🔧Nap Calculator
Calculate the best nap duration and timing for your schedule. Power naps, recovery naps, and full-cycle naps — find the right nap to boost alertness without grogginess.
🔧Caffeine Calculator
Calculate how long caffeine stays in your system and find the latest time to drink coffee without affecting sleep. Track daily caffeine intake against recommended limits.
🔧Sleep Debt Calculator
Calculate your accumulated sleep debt over the past week. See how much extra sleep you need and get a personalised recovery plan.
🔧Chronotype Quiz
Discover your sleep chronotype with this quiz based on Dr. Michael Breus's research. Get personalised sleep, productivity, and exercise timing recommendations.
Recovery & Mobility Tools
Flexibility Tracker
Track your flexibility progress across key body areas. Log stretching sessions, monitor range of motion improvements, and build a consistent stretching routine.
🔧Mobility Assessment
Assess your joint mobility across 8 key areas with guided self-tests. Identify limitations, get a mobility score, and receive personalised improvement suggestions.
🔧Recovery Tracker
Track your daily recovery score based on sleep quality, soreness, energy, mood, and heart rate. Optimise your training by knowing when to push hard and when to rest.
🔧Stretching Routine
Generate a personalised stretching routine based on your target areas, available time, and flexibility level. Get an ordered sequence with hold times.
🔧Muscle Recovery Calculator
Estimate muscle group recovery time based on workout intensity, training experience, and lifestyle factors. Know when each muscle group is ready to train again.
🔧Cold Plunge Timer
Time your cold plunge sessions with recommended durations based on water temperature and experience level. Track your cold exposure practice safely.
🔧Sauna Timer
Time your sauna sessions with duration and temperature recommendations based on sauna type, experience, and health goals. Includes hydration reminders.
🔧Foam Rolling Routine
Generate a personalised foam rolling routine based on your target areas, available time, and soreness level. Get technique guidance for each muscle group.
Fitness & Strength Tools
Martial Arts Conditioning
Build a personalised martial arts conditioning program. Select your discipline, experience level, and goals to get a structured weekly training plan.
🔧One Rep Max Calculator
Estimate your one-rep max for any lift using Epley, Brzycki, and Lombardi formulas. Enter the weight and reps you completed to get your estimated 1RM and percentage chart.
🔧HIIT Timer
Customisable HIIT interval timer with work/rest periods, round counter, warmup, and cooldown. Visual and audio cues keep you on track.
🔧Workout Split Generator
Generate a weekly workout split based on your training days, experience level, and goals. Get muscle group assignments and exercise suggestions for each day.
🔧Plank Timer
Time your plank holds with a visual countdown, progressive goals, and variation suggestions. Track your progress and build core strength systematically.
🔧Push-Up Test
Assess your upper body strength and endurance with the standardised push-up test. Compare your score to age and sex-based fitness norms.
🔧Gym Rest Timer
Time your rest periods between sets with preset durations for strength, hypertrophy, and endurance training. Stay on track and optimise your workout efficiency.
🔧Pilates Calorie Calculator
Calculate calories burned during Pilates based on your weight, session type, duration, and intensity. Compare mat, reformer, and clinical Pilates.
Nutrition & Diet Tools
Water Intake Calculator
Calculate how much water you should drink daily based on your weight, activity level, and climate. Get a personalised hydration target in litres and glasses.
🔧Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, and gain.
🔧Fasting Tracker
Track your intermittent fasting windows with a visual countdown timer. Supports 16:8, 18:6, 20:4, and custom fasting schedules.
🔧Macro Calculator
Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.
🔧Protein Calculator
Calculate how much protein you need per day based on your weight, activity level, and fitness goals. Get gram-level targets for muscle building, weight loss, or maintenance.
🔧Calorie Deficit Calculator
Calculate your daily calorie target for safe, sustainable weight loss. See how long it will take to reach your goal weight with different deficit sizes.
🔧Alcohol Unit Calculator
Calculate alcohol units, calories, and estimated metabolism time for your drinks. Compare your intake to recommended weekly limits.
🔧Creatine Calculator
Calculate your optimal daily creatine dose based on body weight. See loading and maintenance protocols with timing recommendations.
🔧Meal Timing Calculator
Calculate optimal meal and snack times based on your wake time, sleep time, workout schedule, and eating pattern. Align nutrition with your daily rhythm.
🔧Fiber Calculator
Calculate your recommended daily fiber intake based on age and sex. Track your current intake and get high-fiber food suggestions to close the gap.
🔧Keto Calculator
Calculate your ideal macros for a ketogenic diet based on your body stats, activity level, and goals. Get personalised fat, protein, and carb targets.
🔧BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle formulas. Understand the calories your body burns at rest.
🔧Lean Bulk Calculator
Calculate your optimal calorie surplus and macros for lean muscle gain with minimal fat. Get personalised daily targets based on your training experience.
🔧Electrolyte Calculator
Calculate your daily electrolyte needs (sodium, potassium, magnesium) based on activity level, climate, diet type, and sweat rate. Prevent cramps and fatigue.
Body Composition Tools
Body Fat Calculator
Estimate your body fat percentage using the US Navy circumference method. Measure your neck, waist, and hips with a tape measure to get an accurate body fat estimate.
🔧Ideal Weight Calculator
Calculate your ideal body weight using four established medical formulas: Devine, Robinson, Miller, and Hamwi. Compare results and find a healthy weight range for your height.
🔧Lean Body Mass Calculator
Calculate your lean body mass (fat-free mass) using the Boer, James, and Hume formulas. Understand how much of your body weight is muscle, bone, and organs versus fat.
🔧Waist-to-Hip Ratio
Calculate your waist-to-hip ratio (WHR) and assess your health risk level. WHR is a simple, evidence-based screening tool for cardiovascular and metabolic disease risk.
🔧Body Type Calculator
Determine your somatotype (ectomorph, mesomorph, or endomorph) based on your measurements. Get training and nutrition recommendations for your body type.
🔧Waist-to-Height Ratio
Calculate your waist-to-height ratio — a simple, powerful predictor of cardiometabolic risk. Compare your result to health guidelines and track your progress.
🔧BMI Calculator
Calculate your Body Mass Index instantly with our free BMI calculator. Supports metric and imperial units. Understand what your BMI result means.
Cardio & Endurance Tools
Walking Calorie Calculator
Calculate how many calories you burn walking based on distance, duration, speed, weight, and terrain. Covers flat walking, incline, and hiking.
🔧Running Pace Calculator
Calculate your running pace, finish time, or distance. Convert between min/km and min/mile. Get pace splits for 5K, 10K, half marathon, and marathon distances.
🔧VO2 Max Estimator
Estimate your VO2 max using the Cooper 12-minute run test or the Rockport walk test. VO2 max is the gold standard measure of cardiovascular fitness and aerobic endurance.
🔧Running Calorie Calculator
Calculate how many calories you burn running based on your weight, distance, pace, and terrain. Uses MET values from the Compendium of Physical Activities.
🔧Cycling Calorie Calculator
Calculate calories burned cycling based on your weight, speed, duration, and terrain. Covers road cycling, mountain biking, indoor cycling, and commuting.
🔧Swimming Calorie Calculator
Calculate calories burned swimming based on stroke type, duration, intensity, and body weight. Covers freestyle, backstroke, breaststroke, butterfly, and treading water.
🔧Steps to Calories Calculator
Convert your daily step count into calories burned. Enter your steps, weight, and stride length to get an accurate calorie estimate from your walking activity.
🔧Pace Converter
Convert running pace between min/km and min/mile. See your speed in km/h and mph, plus estimated finish times for common race distances.
🔧Jump Rope Calorie Calculator
Calculate calories burned jumping rope based on your weight, duration, and intensity. Compare jump rope to other cardio exercises.
🔧Stair Climbing Calculator
Calculate calories burned climbing stairs based on your weight, number of floors or minutes, and pace. See how stairs compare to other exercises.
🔧Rowing Calorie Calculator
Calculate calories burned rowing based on your weight, duration, intensity, and rowing type. See split times and compare to other cardio exercises.
🔧Step Goal Calculator
Calculate a personalised daily step goal based on your age, fitness level, and health objectives. See calorie burn estimates and health benefit thresholds.
🔧Heart Rate Recovery Test
Measure your heart rate recovery (HRR) after exercise to assess cardiovascular fitness. A faster recovery indicates a healthier, more efficient heart.
🔧Race Time Predictor
Predict your finish time for any race distance based on a recent race result. Uses the Riegel formula trusted by coaches and runners worldwide.
🔧Resting Heart Rate Check
Enter your resting heart rate to assess your cardiovascular fitness level. Compare your RHR to age and sex-based norms and get improvement recommendations.
🔧Heart Rate Zones Calculator
Calculate your target heart rate training zones using the Karvonen method or simple percentage formula. Free tool for planning cardio workouts and optimising training intensity.
Stress & Mindfulness Tools
Breathing Timer
Follow guided breathing patterns including box breathing, 4-7-8, and deep belly breathing. Reduce stress, lower heart rate, and improve focus with timed sessions.
🔧Tai Chi Breathing Timer
Follow guided Tai Chi breathing patterns with adjustable pace. Practice diaphragmatic breathing, reverse breathing, and flowing breath sequences for your Tai Chi practice.
🔧Stress Reduction Checklist
Work through a science-backed daily stress reduction checklist. Track which stress management techniques you use and build a personalised anti-stress routine.
🔧Meditation Timer
Simple meditation timer with customisable duration, interval bells, and ambient sound options. Track your practice with session summaries.
🔧Yoga Flow Builder
Build a personalised yoga flow based on your level, time, and focus area. Get an ordered sequence of poses with durations and a guided practice timer.
🔧Yoga Calorie Calculator
Calculate calories burned during different styles of yoga based on your weight, session duration, and yoga type. Compare Hatha, Vinyasa, Power, and Hot yoga.
Habits & Lifestyle Tools
Habit Tracker
Track up to 10 daily habits with a visual streak counter. Build consistency, monitor your longest streaks, and develop healthier routines over time.
🔧Due Date Calculator
Calculate your estimated due date using Naegele's rule based on your last menstrual period or conception date. View your trimester timeline and key pregnancy milestones.
🔧Period Calculator
Predict your next period, fertile window, and ovulation date based on your cycle history. View a 6-month menstrual cycle forecast.
🔧Ovulation Calculator
Estimate your ovulation date and fertile window based on your menstrual cycle. View a 6-month fertility forecast to help you plan.
🔧Blood Pressure Checker
Enter your blood pressure reading to see which category it falls into (normal, elevated, or high) based on AHA guidelines, with lifestyle recommendations.
🔧Screen Time Calculator
Enter your daily screen time by category to see weekly, monthly, and yearly totals. Get a health impact assessment and practical reduction tips.
🔧Pregnancy Weight Calculator
Calculate the recommended weight gain range during pregnancy based on your pre-pregnancy BMI. Track your progress by trimester with IOM guidelines.
🔧Biological Age Calculator
Estimate your biological age based on lifestyle, fitness, sleep, nutrition, and health markers. Compare your biological age to your chronological age.
🔧BAC Calculator
Estimate your blood alcohol concentration based on your drinks, weight, sex, and time elapsed. Understand how alcohol affects your body and when you may be sober.
🔧Desk Ergonomics Checker
Assess your desk setup with a guided checklist covering chair height, monitor position, keyboard placement, and posture. Get personalised improvement tips.
🔧Cholesterol Ratio Calculator
Calculate your cholesterol ratios (Total/HDL, LDL/HDL, triglyceride/HDL) and assess cardiovascular risk. Understand what your cholesterol numbers mean.
🔧Contraction Timer
Time and track your labour contractions with one tap. See duration, frequency, and when contractions follow the 5-1-1 or 4-1-1 pattern to go to hospital.
Wellness Disclaimer
The content on DailyWellnessHub is for informational and educational purposes only. It is not intended as medical advice, diagnosis, or treatment. Information here may help inform your decisions, but it is not a substitute for professional guidance. Always speak to a qualified healthcare provider before making changes to your diet, exercise, or wellness routine.