Wellness and recovery calculators
Sleep, stress, hydration, steps, and the readiness check that tells you whether today is a training day. 12 calculators for the hours you are not in the gym.
Training and food get the attention, but the rest of the day decides whether either of them works. These 12 are the numbers around the edges: what time to go to bed, how much you have been carrying lately, and whether today is a day to push or a day to back off.
Some are quick conversions and some are short self checks that you answer honestly and score. The self checks are the ones worth repeating, because the useful signal is how your answers moved since last month rather than the reading on its own.
The unit converter lives here too. It is the most opened page on the whole site, which tells you something honest about how much of fitness is arithmetic between two measurement systems.
Where most people should begin
Three that pay for themselves in the first week, whatever else you are training for.
- 01
Sleep Cycle
Bedtimes and wake times that land between sleep cycles rather than in the middle of one.
Open the calculator - 02
Workout Readiness
A short honest check on sleep, soreness and stress that says train, train lighter, or take the day.
Open the calculator - 03
Unit Converter
Pounds to kilos, inches to centimetres, and the conversions the rest of the site quietly needs.
Open the calculator
Every wellness and recovery calculator
All of them are free, none of them needs an account, and what you enter in one carries across to the next.
12 in this category
How to use the self checks
Cheap enough to repeat
None of these takes more than a couple of minutes, which is the point. A check you will actually run every week beats a more thorough one you run twice and abandon.
The change is the signal
Your first stress or recovery score is just a baseline. The reading that matters is the next one, and the one after that, because a personal trend is far more informative than where you sit against an average.
They feed the training side
A readiness score is most useful on the morning you were planning something heavy. Being able to answer honestly and then adjust the session is most of the benefit.
Where these stop, honestly
Every calculator here is a general fitness estimate rather than medical advice, and the things below are worth knowing before you act on one.
A questionnaire is not a measurement
The stress and recovery scores here are things you rate yourself. They are good for spotting movement in your own answers over time, and they are not a clinical assessment of anything.
Mental health belongs with a person
If a stress score keeps coming back high, that is worth talking through with a doctor or a therapist rather than another calculator. There is a mental health page on this site that says the same thing and lists some places to start.
Wearables will disagree with these
A watch measuring your heart rate overnight has data these pages do not. If your device says one thing and a questionnaire says another, the device is usually the better evidence and your own judgement settles it.
Answered here, not behind a signup
- How much sleep do I actually need?
- Most adults land between seven and nine hours, and where you sit in that range is individual. The sleep cycle calculator works backwards from when you need to wake up so you finish a cycle rather than getting pulled out of the middle of one, which is why six hours sometimes feels better than six and a half.
- Is ten thousand steps a real target?
- It started as a pedometer marketing figure in the 1960s rather than a research finding. More steps than you currently take is the part that holds up. The steps to calories calculator will show you what your own count is worth in energy terms, which is usually less than people expect and still worth doing.
- How do I know if I need a rest day?
- The readiness check scores sleep, soreness, stress and motivation together, because any one of them alone is easy to talk yourself out of. Persistent heaviness across several sessions, rather than one rough morning, is the pattern that usually means a lighter week.
- How much water should I drink a day?
- The water intake calculator scales it to your bodyweight and activity rather than handing everyone the same eight glasses. Hot weather, long sessions and heavy sweating all push it up, and the hydration check is a quicker way to sanity test how you have actually been doing.
The other categories
- Body composition calculators14BMI, body fat, lean mass, FFMI, and the rest of the measurements that split scale weight apart.
- Nutrition calculators23Maintenance calories, macro splits, protein targets, and the intake numbers that sit on top of them.
- Training calculators28One rep max, splits, RPE, progression, warm ups, and the cardio zones, plus a plain English glossary.
Not sure which number you need?
The full index has every calculator on the site with a search box, and the guided flows walk you through a set of them in order when one number on its own is not the answer.