Free wellness tools · No sign-up

Understand your sleep, food and mood in minutes

Simple calculators and trackers with plain-language guides, so you can make sense of the numbers and bring clearer notes to your doctor.

Explore free tools →Read the guides

Free calculators & trackers
No account needed
Works on any phone

Sleep Calculator

I want to wake up at

6:30 AM

Try going to bed at

10:45 PM5 sleep cycles

12:15 AM4 sleep cycles

💧 6 of 8 glassesHydration today

What would you like to work on?

Pick an area to see the tools and trackers that help with it.

🌙Sleep and energyBedtimes, sleep debt, sleep score and hydration.🥗Nutrition and bodyCalories, protein, macros, BMI and body fat.🧠Mind and moodMood tracking, stress, burnout and calm.🌸Women’s healthCycle, ovulation, pregnancy and screening.

Most-used tools

Each one answers a single question clearly. Results are estimates to help you plan, not a diagnosis.

💤Sleep CalculatorBedtimes that fit your sleep cycles.Open tool →🔥TDEE CalculatorDaily calorie needs, including activity.Open tool →⚖️BMI and Healthy WeightBMI plus a healthy range for your height.Open tool →🙂Daily Mood TrackerLog moods and spot patterns over time.Open tool →📅Period and OvulationNext period and fertile window estimate.Open tool →🌿Stress Level TestA quick self-check with next steps.Open tool →

See all tools →

Guides worth reading

Plain-language articles on sleep, nutrition, stress and living with chronic symptoms.

MovementHow Many Steps a Day Do You Really Need?What recent research says about daily steps, and how to build up without overdoing it.NutritionVitamin D in Autumn and WinterWho may need a supplement in the darker months, how much, and when to get tested.SleepHow Much Sleep Debt Do I Have?Work out your sleep debt in three steps and a realistic way to pay it back.MindWinter Blues vs Seasonal DepressionHow to tell them apart, and eight ways to prepare before the days get shorter.SleepHow Many Hours of Sleep Do You Really Need?Sleep needs by age, signs you are running short, and how to set a better bedtime.NutritionHow Much Protein Do I Need?A practical daily target for general health, strength training and fat loss.

View all guides →

How Nurtavia works

Simple principles behind every tool and guide on this site.

📐Standard, published formulas

Calculators use well-known methods such as Mifflin-St Jeor for calorie needs and 90-minute cycles for sleep, and each tool page explains how its result is worked out.

🔒Private by design

No sign-up and no account. The calculators run in your browser, so the numbers you type are not sent to us.

📝Plain language, kept up to date

Guides explain what a result means and what to do next, show when they were last updated, and point you to a doctor when that is the right step.

Built to support you, not replace your doctor

Nurtavia makes free tools and guides for the everyday health questions people bring to appointments. Every result is an estimate. Read our medical disclaimer to see how to use them safely.