Sleep
Sleep calculator
Pick the time you have to be up, and get bedtimes that let full sleep cycles finish instead of cutting one in half.
Sleep · Food and water · Desk and screens
Everyday health in numbers you can actually use.
Calculators and plain-language guides for sleep, food, water and your desk — every number shown with the method behind it, what it cannot tell you, and what to do next.
Calculators
Food and weight
Daily calorie calculator
Your resting burn from the Mifflin-St Jeor equation, then your daily total once activity is added — with both numbers spelled out.
Food and weight
Water intake calculator
An estimate of your total daily water, how much of it comes from food, and why the eight-glasses rule was never a rule.
Screens and desk
Desk setup calculator
Your height turned into seat, desk, standing-desk and monitor heights in centimetres, and the posture each one is aiming for.
Browse by section
Section
Sleep tools
Work out when to go to bed, when to get up and when to stop drinking coffee — with the reasoning shown, not just a time.
Section
Food and weight tools
Calories and water worked out from your own numbers, with the equation behind them and what it cannot know about you.
Section
Screens and desk
Desk, chair and monitor heights derived from your height, plus the posture each number is aiming for.
Latest articles
Browse all →Guide
Why Short Breaks Beat One Long Break for Pacing Your Workday
One long lunch break tries to undo a morning of accumulated strain in one sitting. Frequent short breaks work differently — they stop the strain from accumulating in the first place, which is a mechanically easier problem to solve.
Guide
What Is Processed Food, and Why It Matters More Than Counting Calories
Two meals with the same calorie count on the label do not necessarily do the same thing once you eat them. Processing level changes how much you eat afterward, not just what a label says — here is the study behind that claim and what to do with it.
Guide
Sleep Hygiene: What Actually Works and What's a Myth
Sleep advice is everywhere and much of it contradicts itself. A handful of practices — schedule, temperature, light — have real support. A few popular ones, including training yourself to need less sleep, do not.
Guide
How to Build a Habit That Actually Sticks
Most habits fail for the same reason: they depend on remembering and on willpower, and both run out. Habits that stick are built on a loop, a small starting size, and an anchor to something you already do every day.
Guide
How Much Protein Do You Actually Need Per Day
The official RDA for protein is a floor that prevents deficiency, not a target for feeling good or building muscle. Here is where that number comes from, how it changes with activity level, and the arithmetic to work out yours.
Guide
Why Every Calorie Calculator Gives You a Different Number
Put identical numbers into two calorie calculators and they answer hundreds of calories apart. Most of that gap is not the equation — it is one dropdown. Here is the arithmetic, worked out in full, and how to turn an estimate into a number that actually fits you.