Health & Fitness
BMI, BMR, TDEE, calorie & macro calculator, hydration, and sleep cycle tools
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(CLS Prevention Active · Zero Shift)Available Tools (18)
BMI & BMR Metabolic Calculator
Calculate Body Mass Index (BMI), visual obesity gauge, ideal healthy weight, and daily TDEE maintenance calories.
BMR, TDEE & Macro Nutrition Calculator
Calculate Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and daily macronutrient targets in grams.
Hydration Intake & Caffeine Half-Life Calculator
Estimate personalized daily hydration needs and simulate caffeine elimination half-life curves before bedtime.
90-Min Sleep Cycle (REM) Alarm Calculator
Calculate optimal lights-out bedtimes and wake alarms based on 90-minute REM sleep cycles to prevent grogginess.
Running Pace & Marathon Finish Time Calculator
Convert running pace (min/km, min/mi) to speed (km/h, mph) and calculate marathon finish times and kilometer splits.
Blood Sugar (mg/dL ↔ mmol/L), Cholesterol & HbA1c Converter
Convert blood sugar between mg/dL and mmol/L, translate HbA1c to estimated average glucose (eAG), and convert cholesterol units.
1RM Strength & Percentage Calculator
Estimate one-rep maximum (1RM) using 7 validated formulas (Brzycki, Epley, etc.) with percentage load matrix and strength tiers.
US Navy Body Fat & Waist-to-Hip Ratio Calculator
Calculate US Navy body fat percentage, lean body mass (LBM), fat mass, and waist-to-hip ratio using simple tape measurements.
Karvonen Target Heart Rate & Zone 2 Aerobic Calculator
Calculate target training heart rates for Zones 1-5 and optimal Zone 2 fat burn thresholds using the Karvonen Heart Rate Reserve formula.
Intermittent Fasting Timer & Fasting Stage Tracker (16:8, OMAD)
Track fasting progress, eating windows, and biological metabolic phases (glycogen depletion, ketosis, autophagy) for 16:8, 18:6, 20:4, and OMAD.
Daily Protein & Creatine Monohydrate Intake Calculator
Calculate science-backed daily protein requirements (g/day and per meal) and creatine monohydrate loading/maintenance doses based on fitness goals.
Child Target Height Predictor & Growth Percentile Calculator
Predict adult target height for boys and girls using Mid-Parental Height (Tanner / Khamis-Roche formulas) and assess growth percentiles.
Smoking Cessation Savings & Health Recovery Tracker
Track total money saved, unsmoked cigarettes, regained lifespan, and 10 biological health recovery milestones from your quit date.
Eyeglass to Contact Lens Diopter & Visual Acuity Converter
Convert eyeglass prescription (Sphere & Cylinder) to contact lens power using Vertex Distance correction and estimate Snellen visual acuity.
Walking Steps to Calories & Distance (km/miles) Calculator
Convert steps (e.g. 10,000 steps) to distance (km/miles), active calories burned, duration, and fat loss using body weight, height, and MET speed.
IV Drip Rate (gtt/min) & Infusion Flow Rate (mL/hr) Calculator
Calculate IV drip rates (gtt/min), 10-second/15-second bedside counts, and electronic volumetric infusion pump rates (mL/hr) for clinical nursing.
Pregnancy Weight Gain Tracker & Weekly BMI Corridor Guide
Track gestational weight gain week-by-week based on pre-pregnancy BMI for singleton and twin pregnancies using IOM and ACOG clinical corridors.
Navy SEAL Box Breathing & 4-7-8 Relaxation Interactive Guide
Interactive breathing biofeedback guide featuring Navy SEAL Box Breathing (4-4-4-4), 4-7-8 Sleep Method, and 0.1 Hz Coherence Breathing.
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