Tools

Convert daily step counts to calories burned.

Convert step count to kilometers based on your stride.

Convert step count to miles using stride length.

How many steps to burn N calories at moderate walking pace.

Calories burned by walking time, weight, and pace.

Speed from any two of distance, time, pace.

Personalized daily step target by age, goal, and baseline.

Estimate your stride from your height.

How many steps to walk N km / miles.

Total Daily Energy Expenditure — what you burn in 24 hours.

Basal metabolic rate — calories burned at rest.

Daily calorie target for a chosen weight-loss rate.

Daily calorie target for a chosen weight-gain rate.

Project weight over time given intake + activity. Live chart.

Body fat estimate via the US Navy circumference method.

Range estimates from major formulas (Devine, Robinson, BMI).

All five zones from your max heart rate (208 - 0.7 × age).

HRR-based zones (uses resting + max heart rate).

Estimate VO2 max from a walk-test pace.

METs to calories burned per minute.

Eating + fasting windows for 16:8, 18:6, OMAD, and more.

Estimated hours to ketosis from current carb intake.

Daily protein/fat/carb targets for a ketogenic diet.

Carb amount for a planned refeed during a cut.

Daily water target by weight, climate, and activity.

Cumulative sleep deficit from a 7-day log.

Bedtimes that align with 90-minute sleep cycles.

How much caffeine is still in your system at bedtime.