Wellness Tools
Useful Tools for Everyday Health Decisions
These three tools help you organize general wellness information, plan your day, and prepare questions. They are planning aids and are not substitutes for clinical assessment.
Tool A
Metabolic Biomarker Index
An awareness index that shows how much of your laboratory and measurement information you have gathered in one place for visit prep.
What it does
- Lets you choose categories you have results for.
- Counts the data points you entered out of the data points in those categories.
- Compares a value only with the range you copy from your own lab report.
What it does not do
- It does not diagnose diabetes, cardiovascular disease, metabolic syndrome, or any other condition.
- It does not combine unrelated measurements into a risk score.
- It uses no universal thresholds. Interpretation depends on the specific test, the laboratory’s reference range, your health history, and professional guidance.
Tool B
Circadian Sleep Window Estimator
Enter the time you need to wake up and choose a target sleep duration. The estimator works backward to a bedtime window, including windows that cross midnight.
Tool C
Hydration Planner
A rough planning estimate of daily fluid from drinks, based on body weight, activity, and hot weather.
The formula
Estimate = body weight in kg × 30 mL, plus 350 mL (moderate) or 700 mL (high) for activity, plus 500 mL for heat. The range shown is ±10%, and the upper end never exceeds 4.0 liters.
Fluid needs vary with health conditions, medication use, climate, diet, and activity. More water is not always better. If you have kidney, heart, or liver disease or a fluid restriction, follow your healthcare professional’s instructions.
Understanding your results
Every output here is a prompt for thinking, not a verdict. Three limits are worth remembering.
Scores are simplified
Real health depends on far more than the few inputs a calculator can take. A tidy number can look more precise than it is.
Context changes meaning
Age, medications, pregnancy, conditions, and culture all change what is appropriate. The tools cannot see any of that.
A good result is not clearance
A favorable output does not rule out illness, and an unfavorable one does not mean something is wrong. Symptoms always deserve attention.
Preparing for a health appointment
A few minutes of preparation helps you use the visit well. Bring notes, results, and questions like these.
- What do my recent results mean for me, given my history?
- Which reference range or target applies to me, and why?
- Are there screenings or vaccines I should discuss at my age and risk level?
- Could my medications or supplements affect sleep, fluid needs, or my results?
- How much fluid, activity, and sleep is reasonable for me?
- Which changes should I try first, and when should we recheck?
- What symptoms mean I should call sooner than my next visit?
- How should I track things at home, and what should I bring next time?
Privacy note
Calculator inputs are processed in your browser and are not intentionally sent to a server. The tools do not save health inputs to browser storage, so reloading the page clears them.
Medical-information disclaimer
These tools provide general information only. They do not diagnose, treat, or prevent any condition and do not replace advice from a qualified healthcare professional. In an emergency, call 911.
Want the reasoning behind the numbers?
Our guides explain what biomarkers, sleep timing, and hydration research can and cannot tell you.