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Health Tools

Nutrition, fitness, medical, sleep and wellness

74 tools

Body Measurements & Weight 6

Adult BMI Calculator

Calculate BMI for adults aged 20 and over, with Saudi Ministry of Health categories and limitations.

Ideal Weight Calculator

Compare three historical reference-weight formulas from height and sex; they do not set your personal healthy weight

Body Fat Percentage Calculator

Calculate body fat percentage using circumference measurements (US Navy method)

Waist-to-Hip Ratio (WHR)

Calculate waist-to-hip ratio and assess disease risk related to body fat distribution

BMI Calculator for Children

Calculate the BMI number for ages 2–18; interpretation requires an official age- and sex-specific chart

Waist Health Index

Assess your health through waist circumference compared to height

Nutrition & Calories 8

BMR & TDEE Calculator

Estimate resting and daily energy expenditure with an adult equation and your selected activity assumption

Food Calorie Calculator

Calculate total calories for your meal from its ingredients

Macronutrients Calculator

Calculate optimal daily amounts of protein, carbs, and fat based on your goal

Daily Water Intake Calculator

See an illustrative water-intake estimate from weight, activity and heat, not an individual medical requirement

Calorie Deficit for Weight Loss

See a linear arithmetic scenario for a weight target and timeline; it is not a diet plan or guaranteed loss rate

Daily Protein Needs Calculator

Calculate your daily protein intake based on weight and fitness goals

Ramadan Calorie Calculator

Calculate ideal calories and distribute them between Iftar and Suhoor in Ramadan

Intermittent Fasting Calculator

Display eating-window times for selected fasting examples; this is not a diet prescription or medical advice

Fitness & Exercise 5

Heart Rate Zones Calculator

Calculate target heart rate for each exercise zone based on your age

VO2 Max Estimator

Estimate maximum oxygen uptake — measure of cardiorespiratory fitness

Running Pace & Race Time Calculator

Calculate your running pace, predict race time, and plan training

Exercise Calorie Burn Calculator

Estimate energy for 15 activities from body weight, duration and an approximate MET value

Sports Injury Care Guidance

See when a sports injury needs clinical assessment; this tool does not set recovery or return-to-play time

General Health & Prevention 5

Optimal Sleep Calculator

See illustrative bedtimes before a chosen wake time using assumed 90-minute intervals

Blood Pressure Interpreter

Compare an adult blood-pressure reading with American Heart Association categories; one reading is not a diagnosis

Type 2 Diabetes Risk-Factor Checklist

Review general risk factors to discuss screening with a clinician; this does not calculate probability or diagnose diabetes

Vitamin D Needs Calculator

View the general vitamin D dietary reference by age, not an individual supplement dose

Stress Self-Reflection

Reflect on stress, sleep and focus over the past week; this is not a diagnosis or validated psychological scale

Women's & Family Health 4

Pregnancy & Due Date Calculator

Calculate expected due date, current week of pregnancy, and key milestones

Ovulation & Fertility Calculator

Calculate ovulation days and fertility window based on your cycle length

Child Growth Measurements

Organize a child’s weight, height and age measurements, then use official WHO charts with a clinician

Medication Schedule with Notifications & Calendar Export

Organize medication times, enable browser notifications, and export to device calendar

Mental Health & Sleep 2

Mental Health Assessor (Simplified PHQ-9)

Assess your mental health level with scientifically validated questions and get support recommendations

Sleep Quality Assessor

Evaluate your sleep quality, identify influencing factors, and get an improvement plan

Nutrition & Hydration 3

Nutrition Label Analyzer

Enter nutrition label values for any product and understand its healthiness for your diet

Daily Hydration & Water Intake Planner

Calculate your daily water needs accurately considering weight, activity level, and weather

Daily Dietary Fiber Tracker

Calculate your daily fiber needs and track what you consume from various fiber sources

Physical Health & Posture 1

Posture & Sitting Errors Assessor

Evaluate your sitting posture, identify errors and their impact on your spine

Other Tools 40

Baby Monthly Development Tracker

Track your baby's development milestones and learn expected skills at each age with warning signs

Weekly Workout Planner

Create a personalized weekly workout plan based on your goals and fitness level

Exercise Calorie Burn Calculator

Calculate calories burned in any physical activity based on your weight and duration

Running Pace & Race Calculator

Calculate your pace per kilometer and predict race finish time

Muscle Group Exercise Guide

Get the best exercises for each muscle group with proper form and safety tips

One Rep Max (1RM) Calculator

Calculate your one-rep max and ideal training weights for each intensity level

Migraine & Headache Trigger Tracker

Track migraine episodes and identify potential triggers to avoid them in the future

Immune System Assessor & Booster Guide

Evaluate your immune system support level and get science-based recommendations to strengthen it

Skincare Routine Builder

Design a skincare routine suitable for your skin type and main concerns

Military Fitness Requirements Calculator

Check if you meet the physical fitness requirements for Saudi military service acceptance

Blood Type Compatibility Guide

Learn your blood type compatibility for donation, reception, and marriage compatibility

Common Foods Calorie Reference

Look up calories for common foods in Arabic and international cuisines

Running Pace Converter (min/mile)

Convert running pace between min/km, min/mile, and km/h

Health Age Calculator

Calculate your actual health age based on your lifestyle and health habits

Children's BMI Calculator

Calculate your child's BMI for age and gender according to WHO standards

Daily Protein Requirements Calculator

Calculate your optimal daily protein intake based on weight, goal, and activity level

Calorie Deficit for Weight Loss

Calculate the daily calorie deficit required for safe weight loss

Macro Calculator with Goal-Based Calorie Target

First calculates your goal-based target calories, then distributes macronutrients accurately

One Rep Max (1RM) Calculator

Calculate your maximum one rep weight for all major compound exercises

Steps to Kilometers & Calories Converter

Convert your step count to distance, calories burned, and estimated time

Blood Pressure Reading Interpreter

Interpret your blood pressure reading and learn your level and care recommendations

Optimal Sleep Schedule Calculator

Calculate best sleep and wake times based on sleep cycles

Food Allergy Checker

Check ingredients for common allergens

Food Protein Database

Look up protein content in various common foods

Life Expectancy Calculator

Estimate average life expectancy based on your country and lifestyle factors

Ideal Body Measurements Calculator

Calculate your ideal body proportions based on fitness standards

Monthly Hormone Cycle Tracker

Track your monthly cycle and understand hormone phases and their effects

Child Development Milestones Guide

Learn about developmental milestones for your child based on their age

Pregnancy Week & Due Date Calculator

Calculate your pregnancy weeks and due date with information about each stage

Life Satisfaction Assessment

Evaluate your satisfaction level across different life areas and identify development priorities

Sleep Quality Assessor

Assess your sleep quality and get recommendations to improve your nightly rest

Calorie Counter

Add your meals and calculate total calories and nutritional elements

Healthy Arabic Dishes Guide

Learn about healthy Arabic dishes and their nutritional content

Body Fat Calculator (US Navy Method)

Calculate your body fat percentage using the accurate US Navy method

Exercise Calories Burned Calculator

Calculate calories burned in various exercises based on your weight and duration

Protein Shake Dosage Calculator

Calculate the optimal protein powder amount based on your goal and weight

Mindfulness & Meditation Guide

Learn mindfulness and meditation techniques for mental health

Work Burnout Assessor

Assess your burnout level and get recovery recommendations

Food Calorie Comparison

Compare calorie content in common foods

Nutrition Label Reader

Enter nutrition label values for any product and understand its nutritional value