Free health tools
Free, no-sign-up tools to help you plan small everyday steps. Everything runs in your browser, and your inputs stay on your device.
Weight Loss
BMI & calorie (TDEE) calculator
Work out your BMI and estimated maintenance calories in US or metric units, with gradual-pace examples and a built-in safety check.
Open toolIntermittent fasting planner
Plan a 12:12 to 16:8 eating window with a live timer, a printable 7-day schedule and calendar reminders.
Open toolEating-window style picker
Answer a few questions about your schedule and preferences to see gentle eating-window styles to discuss with your doctor.
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Sleep
Sleep cycle calculator
Find bedtimes or wake-up times based on roughly 90-minute sleep cycles, with options that meet the 7+ hours adults need.
Open toolSleep Debt Calculator
Compare seven nights with a target you choose. Rough arithmetic, not a measured biological deficit or repayment schedule.
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Reflux
Reflux trigger checker
A checklist of common reflux triggers and habits, with a printable summary and 14-day symptom diary for your doctor.
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All guides
Weekly habit planner
Pick three small habits and get a printable weekly plan, including a simple food and symptom diary.
Open toolBlood Sugar Food Swap Finder
Search ingredient alternatives with preparation notes, allergen cautions and local unit-price comparisons. Options, not nutritional equivalents.
Open toolBloating Food & Symptom Diary
Keep and print a private in-memory meal and observation record. Your notes only, without inferred causes.
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Not sure where to start? Take the reset style quiz.
Educational estimate, not medical advice. Talk to your doctor before making changes, especially if you have a health condition, take medication, or are pregnant.
Last reviewed by the Body Reset Guides editorial team
Frequently asked questions
How to calculate BMI?
BMI uses weight and height in a mathematical ratio: weight in kilograms divided by height in meters squared. With pounds and inches, a conversion factor is used. It is a screening measure, not a diagnosis, and it does not describe your full health, body composition or individual nutritional needs.
How accurate are TDEE calculators?
TDEE calculators provide estimates based on equations and broad activity categories, not a measurement of your individual energy use. Different assumptions can produce different results. Use the number as educational context rather than an exact eating target, and ask a qualified healthcare professional about personal nutrition needs or persistent concerns.
What is a sleep cycle and how long does it last?
A sleep cycle is a progression through different sleep stages, including non-REM and REM sleep. Cycle length varies within a night and between people, so a fixed duration is a simplification. A calculator can suggest possible clock times, but it cannot measure your stages or guarantee how you will feel.
Is intermittent fasting safe?
Intermittent fasting is not suitable for everyone, and a planner cannot establish whether it is safe for you. Pregnancy, breastfeeding, an eating disorder history and some health conditions or medications require particular caution. Talk with your doctor before changing meal timing; the tool is not permission to ignore medical guidance.
How to keep a food diary?
Write down meals, approximate times and any observations you want to discuss, using ordinary descriptions rather than diagnostic labels. Keep the format simple enough to use without pressure. A diary records patterns you noticed; it does not prove that a food caused a symptom or replace assessment by your healthcare provider.
What is healthy meal planning?
Meal planning means deciding what you might eat and what you need to buy before the week gets busy. It can be as simple as a short list of familiar meals. Include different food groups, consider budget and allergies, and leave room for changes rather than expecting a perfect schedule.