BMI, calories, water, protein, steps, pace, sleep, due date. All in real time, no buttons.
Body Mass Index = weight (kg) / height² (m). Example: 70kg / (1.70m)² = 24.2 (normal). Use to assess healthy weight range.
💡 BMI doesn't account for muscle mass; combine with other metrics.Estimate daily calories needed to maintain weight. BMR uses Mifflin‑St Jeor. Adjust activity level for TDEE.
💡 To lose weight, eat 300‑500 calories below TDEE.Set a daily deficit to lose weight. 500 kcal deficit per day = ~0.5 kg loss per week. Combine with exercise for best results.
💡 Don't go below 1200 kcal/day without medical advice.General guideline: 30‑40 ml per kg body weight. Add 500 ml for every 30 min of exercise. Example: 70kg → 2.1‑2.8 L plus exercise.
💡 Drink more in hot climates or during illness.Recommendations: 0.8g/kg sedentary, 1.2‑2.0g/kg for active individuals. Example: 70kg moderate activity → 84‑105g protein/day.
💡 Distribute protein evenly across meals.Estimate distance walked: steps × stride length. Average stride ~0.75 m (2.5 ft). 10,000 steps ≈ 7.5 km / 4.7 miles.
💡 Use a pedometer or phone to track steps accurately.Calculate pace = time / distance. Example: 5 km in 30 min → 6 min/km (~9:40 min/mile). Useful for race planning.
💡 For miles, multiply km pace by 1.609.Wake up refreshed by timing sleep cycles (90 min each). Enter wake time and fall asleep duration to see optimal bedtimes.
💡 Aim for 5‑6 cycles (7.5‑9 hours) of sleep.Naegele's rule: add 280 days (40 weeks) to first day of last period. For irregular cycles, adjust using average length.
💡 Ultrasound gives more accurate estimation.