Health & Fitness

Calculate your Basal Metabolic Rate – the calories your body burns at complete rest – using the Mifflin-St Jeor and Harris-Benedict equations, plus daily calories by activity level.

Enter your baby’s date of birth to get due dates for every routine vaccine on the Pakistan EPI schedule – BCG, OPV, Pentavalent, PCV, Rota, IPV, MR and Typhoid. Printable card.

Record blood pressure (systolic/diastolic) and pulse readings, see your average, category (normal, elevated, high) and a trend chart. Print for your doctor.

Estimate daily calories to maintain, lose or gain weight using BMR and activity level.

Make a clear daily medicine schedule / pill chart for yourself, a parent or child – medicine names, doses, times and with-food notes. Tick doses on your phone and print a weekly chart.

Find out how many weeks and days pregnant you are, your trimester, due date and baby’s size this week – from last period, conception date or ultrasound dating.

Calculate your TDEE – total calories you burn per day including activity – and get targets to lose, maintain or gain weight, with protein, carb and fat grams.

Log your weight over time, see total change, weekly rate, BMI and progress to your goal on a chart.

Calculate your Body Mass Index (BMI) in kg/cm or lb/ft, see your category and healthy weight range.

Calculate your baby’s exact age in days, weeks and months, corrected age for premature babies, and upcoming milestones and vaccination ages.

Track breastfeeding (left/right), bottle and formula feeds with time, amount and duration. See feeds per day and last feed time. Private, saved on your phone.

Log your baby’s naps and night sleep with start and end times. See total sleep in 24 hours, longest stretch and nap count.

Check your blood pressure reading category – normal, elevated, stage 1 or stage 2 hypertension – with a BP chart.

Convert blood glucose between mg/dL and mmol/L and see the general reference range for fasting, after-meal and HbA1c values.

Find which blood groups (ABO and Rh) a child can inherit from the parents – with percentages – plus a blood donation compatibility chart.

Estimate body fat percentage with a measuring tape using the U.S. Navy method.

Find your body shape – hourglass, pear, apple, rectangle or inverted triangle – from bust, waist and hip measurements, with clothing tips.

Calculate body surface area (BSA) in m² using the Mosteller, Du Bois, Haycock and Boyd formulas – used in medicine for drug dosing and cardiac index.

Guided breathing exercises online – box breathing, 4-7-8 relaxing breath and coherent breathing – with an animated circle, sound cues and a timer.

Add up your daily caffeine from tea, coffee, energy drinks and soft drinks and compare with the 400 mg guideline – with a simple bedtime caffeine estimate.

Find the daily calorie deficit needed to reach your goal weight by a target date – with safe-rate warnings, weekly plan and how much exercise can replace eating less.

Estimate calories burned walking, running, cycling, swimming, gym and sports using MET values.

Predict how tall your child will be as an adult using the mid-parental height method and current growth – for boys and girls. Shows the likely range.

Protect your eyes with the 20-20-20 rule – every 20 minutes look 20 feet away for 20 seconds. Notifications, sound and a guided 20-second break.

Print an accurate Snellen eye chart for 3 m or 6 m (10 ft or 20 ft) – or use the on-screen test after calibrating your screen with a card. For home vision screening only.

Calculate your Fat-Free Mass Index (FFMI) and normalised FFMI from height, weight and body fat % to see how muscular you are.

Find your maximum heart rate and training zones for fat burn, cardio and peak workouts.

Estimate your ideal body weight from height and gender using popular medical formulas.

Track intermittent fasting online – 16:8, 18:6, 20:4 or OMAD – live timer, eating window times, fasting stages and history. Saved in your browser.

Free HIIT and Tabata interval timer – set work, rest, rounds and sets, with voice and beep cues, big full-screen display and presets.

Estimate your lean body mass (LBM) – weight minus fat – with the Boer, James and Hume formulas.

Calculate your daily macros – grams of protein, carbs and fat – for fat loss, muscle gain, low carb or keto.

A calm meditation timer with start, interval and end bells, optional rain/ocean/white-noise background and session log. Works offline on your phone screen.

Estimate your one-rep max for bench press, squat and deadlift from any set, with a training percentage chart.

Estimate your ovulation day, fertile window and next period for the next three cycles.

Count your steps with your phone’s motion sensor – see steps, distance, calories and pace. Works in the browser, no app needed.

Predict your next periods for the next 6 months, plus estimated ovulation dates, from your cycle length.

Get gentle reminders every few minutes to sit straight, relax shoulders and look away from the screen, with sound and optional desktop notifications.

Estimate your baby’s due date and current pregnancy week from your last period.

Find the healthy weight gain range for your pregnancy week based on pre-pregnancy BMI (IOM guidelines), for single or twin pregnancy.

Calculate how much protein you need per day for your weight and goal.

Measure your heart rate by tapping along with your pulse, or count beats for 15/30/60 seconds with a timer. Shows BPM and normal resting range.

Calculate running pace per km and per mile, speed and predicted race times.

Find the best time to go to bed or wake up based on 90-minute sleep cycles.

Log how many hours you slept each night this week and see your sleep debt compared with your ideal – with a recovery plan and tips. Data stays on your device.

See how much money smoking costs you per day, month, year and over time – and what you could save by quitting.

Convert steps to kilometres and calories burned based on your height, weight and walking pace.

Calculate your waist-to-hip ratio and see the related health risk category.

Check your waist-to-height ratio (WHtR), a simple health measure – keep your waist less than half your height.

Get reminded to drink water every 30–120 minutes with browser notifications and sound, and track glasses towards your daily water goal.

Find out how much water you should drink per day based on weight, activity and climate.

Log your gym workouts online – exercises, sets, reps and weight – see personal records, weekly volume and history. Saved in your browser, export to CSV.