Your body.
Your cadence.

Track fitness, sleep, and goals — all in one place. Build habits that stick with your personalised data dashboard.

✓ FREE Fitness Stats — no account needed · Tracker, Sleep & Goals from $1.99 USD/mo

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What's included

🏃

Fitness Stats

BMI · Body fat % · BMR · Daily calories · VO₂ Max · Macros · Ideal weight

✓ Free · No sign-in needed

📅

Progress Tracker

Calendar view of all your data. Log weight, track your streak and trends over time.

🔒 Premium · $1.99 USD/mo

😴

Sleep

Analyse your sleep, score your quality, track history, and get personalised tips.

🔒 Premium · $1.99 USD/mo

🎯

Goal Planner

Set a target weight, pick your pace, and get a projected date with a daily calorie guide.

🔒 Premium · $1.99 USD/mo

Fitness Stats

Your complete fitness profile

Enter your measurements — everything updates instantly

Units

Age

Gender

Height (cm)

Weight (kg)

Activity Level

💾 Save to Tracker

Your dashboard

Body Mass Index

BMI

Total Daily Energy Expenditure

Maintenance Calories

-- kcal / day

Calories your body burns at your current activity level

BMR base

Activity

Per hour

Basal Metabolic Rate

At Complete Rest

kcal / day

Minimum energy your body needs — lying still all day.

Calorie Targets

Customise Your Goal

Choose how much weight you want to lose or gain per week — your daily calorie target updates automatically.

Estimated Body Fat

Body Composition

--%

EssentialAthleticFitnessAverageObese

Healthy Weight Range

Ideal Body Weight

Min

–

Max

Your weight: — · BMI 18.5–24.9

Hydration Target

Daily Water

💧

-- oz · -- glasses

35 ml per kg of body weight

Macronutrient Breakdown

Daily Macros at Maintenance

Carbohydrates

--g

Protein

--g

Fat

--g

Cardio Training

Heart Rate Zones

Max HR: -- bpm · 220 − age

Lean vs Fat Mass

Body Composition Split

Lean

Fat

Lean Body Mass

-- % of body weight

Fat Mass

-- % of body weight

Lean mass includes muscle, bone, organs and water.

Cardiovascular Fitness

VO₂ Max Estimate

ml / kg / min

PoorFairGoodExcellentSuperior

Estimated from max heart rate and activity level. Based on HRmax ÷ resting HR method.

Activity Energy Cost

Calories Burned in 30 Minutes

Based on your body weight

Protein Requirements

Daily Protein Target

grams / day

-- g / kg

Recommended for your activity

Calculations are based on the measurements you enter. Actual results may vary — factors such as genetics, muscle mass, hormones, and individual metabolism are not accounted for. These figures are estimates and not a substitute for professional medical advice.

😴 How did you sleep?

Enter last night's sleep — we'll break down your duration, cycles, and quality with personalised feedback.

Fell asleep at

Woke up at

Sleep quality

⭐ ⭐ ⭐ ⭐ ⭐

LAST NIGHT'S SLEEP

8h 0m

Within the 7–9h recommended range.

✅ Good

SLEEP CYCLES

5 cycles

Optimal — 5 complete 90-min cycles.

QUALITY RATING

⭐⭐⭐

Okay — decent sleep, small improvements possible.

✅ WHAT YOU DID WELL

💡 AREAS TO IMPROVE

📊 RECOMMENDED SLEEP BY AGE

Kids (6–12y)

9–12h

Teens (13–18y)

8–10h

Adults (18+)

7–9h

Source: National Sleep Foundation recommendations. Individual needs vary — listen to your body.

Log Last Night's Sleep

Track your sleep to spot patterns over time.

Fell asleep at

Woke up at

8h 0m

Sleep quality

⭐ ⭐ ⭐ ⭐ ⭐

Note (optional)

Tips for Better Sleep

🌙

Consistent bedtime

Same time every day — even weekends — keeps your body clock stable.

📵

Screen-free wind-down

Blue light suppresses melatonin. Dim screens 30–60 min before bed.

☕

Cut caffeine early

Caffeine has a ~6-hour half-life. Avoid it after 2–3 PM.

🌡️

Cool room

16–19°C (60–67°F) is optimal. Your body temperature drops during sleep.

🏃

Exercise (but not too late)

Regular exercise improves sleep depth — just finish 2+ hours before bed.

Sleep History

7-day avg

Nights logged

Best night

Shortest night

Last 7 nights

No sleep logs yet — use the Log tab to start tracking.

Set your target.
We'll plot the path.

Enter your details and we'll calculate your projected date, daily calorie target, and milestones along the way.

📋 Your details

Units

Current weight (kg)

Target weight (kg)

Height (cm)

Age

Sex

Activity level

Weekly pace

Fill in your details above to see your personalised plan.

Your body.Your cadence.

Your complete fitness profile

Set your target.We'll plot the path.

Your body.
Your cadence.

Set your target.
We'll plot the path.