Body Composition
BMI Calculator
BMI is a population-level screening tool, not a diagnosis. It does not account for muscle mass, bone density, or body composition.
Free Tools
Three simple, evidence-based tools you can use in seconds. Everything runs in your browser — nothing is uploaded, stored, or tracked. For general educational use only; not medical advice.
Body Composition
BMI is a population-level screening tool, not a diagnosis. It does not account for muscle mass, bone density, or body composition.
Hydration
A rough estimate based on body weight and activity level. Individual needs vary based on climate, sweat rate, and health status.
Sleep
A sleep cycle averages about 90 minutes. Waking at the end of a cycle tends to feel less groggy than waking mid-cycle. Also accounts for ~15 minutes to fall asleep.
For the best chance of waking refreshed, try going to bed at:
Adults generally do best with 4–6 complete cycles (about 6–9 hours).
Important: These calculators provide general estimates based on population averages. Individual needs vary based on age, health conditions, medications, and other factors. Please consult a qualified healthcare provider for personalized recommendations, especially if you are pregnant, breastfeeding, have a chronic condition, or are on medication that affects fluid, weight, or sleep.