Wellness Tools
That Actually Work
30 evidence-based tools that help you act on what you read. Calculators, assessments, trackers, timers — all built on the science.
Assessments & Scores
Wellness Score Calculator
Rate 4 dimensions of your health and get your overall wellness score with personalised next steps.
Start →Wellness Wheel Assessment
Score all 8 life dimensions — physical, mental, social, purpose, finance, environment, growth, and spirit.
Start →Stress Check-In
8-question assessment that scores your current stress load and recommends targeted relief strategies.
Start →Longevity Questionnaire
Assess your lifestyle across 10 modifiable longevity factors and get an evidence-based health age score.
Start →Energy Audit
Rate your physical, emotional, mental, and purpose energy. Pinpoint exactly where you are losing vitality.
Start →Anti-Inflammatory Food Scorer
Check off what you ate today and get an inflammation score with your top dietary swaps.
Start →Circadian Rhythm Quiz
Discover your chronotype — Morning Lark, Night Owl, or Intermediate — and how to align your schedule.
Start →Daily Check-Ins & Journals
Mood Check-In
Log your mood and energy with one tap. Get a personalised reflection and next-step suggestions.
Start →Gratitude Journal
3 gratitude entries + an intention. Backed by positive psychology — 3 minutes per day.
Start →Journaling Prompts Generator
Get 1–5 prompts for morning reflection, evening review, personal growth, or processing difficulty.
Start →Sleep Diary
Log a full week of sleep data. Uncovers patterns, inconsistencies, and quality trends.
Start →Calculators
Sleep Calculator
Enter your wake time and get bedtimes aligned with your 90-minute sleep cycles.
Start →Hydration Calculator
Get your personalised daily water intake target based on your weight and activity level.
Start →Walking Goal Calculator
Find your optimal daily step count for your specific health goal. Beats the 10,000-step myth.
Start →BMI Calculator
Calculate your Body Mass Index and see your healthy weight range in metric or imperial.
Start →Macro Calculator
Get your daily calorie and macro targets using the Mifflin–St Jeor formula. Lose, maintain, or build.
Start →Heart Rate Zones
Get your 5 personalised training zones using the Karvonen or % Max HR method.
Start →Caffeine Timing Calculator
Find your optimal coffee window based on your wake time, bedtime, and caffeine sensitivity.
Start →Planners & Builders
Morning Routine Builder
Build a timed morning routine matched to your wake time, available minutes, and goals.
Start →Evening Routine Builder
Design a wind-down routine that signals sleep and reduces next-day stress.
Start →Goal Breakdown Planner
Turn any big goal into milestones and concrete weekly actions with timelines.
Start →Weekly Reset Planner
A 15-minute Sunday review that closes last week and sets up the next with clarity.
Start →Meal Planner Lite
Get a simple meal template matched to your nutrition goal and dietary preference.
Start →Screen Time Reset Planner
Audit your digital habits and get a reduction strategy tailored to your trigger type.
Start →Trackers, Timers & Live Tools
Breathing Timer
3 guided patterns: 4-7-8, box breathing, and calm. Reduce anxiety in under 5 minutes.
Start →Focus Timer
Pomodoro + Deep Work + Flow State modes. Structured intervals with intentional breaks.
Start →Water Intake Log
Tap-to-track daily hydration. Remembers your progress across the day.
Start →Breath Hold Test
Measure your BOLT score — CO₂ tolerance and breathing efficiency — with a live timer.
Start →Habit Streak Tracker
Enter up to 5 habits and get a printable tracker grid for 21, 30, or 66 days.
Start →Habit Ideas Generator
5 personalised habit ideas matched to your life area, difficulty, and time available.
Start →Built on Real Science
Every calculator and assessment uses validated formulas from peer-reviewed research. Here is a breakdown of the methodologies behind each category.
Assessments
Self-report assessments use validated psychometric scales adapted for general wellness screening. Items are weighted based on effect size from meta-analyses where available.
Sources: PSS, GAD-7 adaptations, WHO-5Calculators
Physiological calculators use clinically validated formulas: Mifflin-St Jeor for BMR, Karvonen for heart rate zones, 33ml/kg baseline for hydration, and circadian research for sleep timing.
Sources: Mifflin et al. 1990, Karvonen 1957Planners & Builders
Output is generated from evidence-based frameworks: habit stacking research (Clear), implementation intentions (Gollwitzer), and chronobiology-informed scheduling.
Sources: Gollwitzer 1999, Duhigg 2012Trackers & Timers
Breathing protocols are drawn from validated clinical research (4-7-8, box breathing). BOLT score follows Patrick McKeown's CO₂ tolerance framework. Pomodoro intervals based on attention recovery data.
Sources: Jerath et al. 2006, McKeown 2015Not sure where to start?
| Your goal | Best tool to start | Then try |
|---|---|---|
| Get a complete health baseline | Wellness Score Calculator | Energy Audit + Longevity Questionnaire |
| Improve sleep quality | Sleep Calculator | Circadian Rhythm Quiz + Sleep Diary |
| Lose body fat | Macro Calculator | BMI Calculator + Walking Goal Calculator |
| Reduce stress and anxiety | Stress Check-In | Breathing Timer + Morning Routine Builder |
| Build better habits | Habit Ideas Generator | Morning Routine Builder + Habit Streak Tracker |
| Optimise nutrition | Anti-Inflammatory Food Scorer | Macro Calculator + Meal Planner Lite |
| Improve fitness performance | Heart Rate Zones Calculator | Walking Goal Calculator + Focus Timer |
| Reflect and grow | Journaling Prompts | Gratitude Journal + Weekly Reset Planner |
Why free tools without sign-up?
Privacy first
Tool calculations are performed server-side and not stored unless you are logged in. Anonymous use is always available.
Evidence, not engagement
These tools are built to give you accurate, useful information — not to maximise time-on-page or sell you something.
Always free
The core tool suite will always be free. We believe access to evidence-based health information should not require a subscription.
Save Your Results
Sign in with Google to save tool results, track progress over time, and access your personal wellness dashboard — free forever.
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