Tired of generic advice? A protocol built on your numbers.
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A quick indicative estimate – everything is calculated in your browser, nothing is sent to a server.
Weight relative to height by WHO categories.
BMI = weight (kg) / height (m)². According to WHO, 18.5–24.9 is normal weight, 25–29.9 overweight and 30+ obesity. BMI does not distinguish muscle from fat or where fat is stored – muscular people can have a high BMI and a healthy body. Combine it with the waist-to-height ratio.
A simple marker of belly fat.
Measure your waist in the morning, midway between the lowest rib and the top of the hip bone, after a normal breath out.
The “keep your waist to less than half your height” rule: a ratio below 0.5 is linked to lower cardiometabolic risk, 0.5–0.59 to increased and 0.6+ to high risk. Belly (visceral) fat predicts risk better than BMI alone.
Daily estimate by body weight and goal.
The general adult recommendation is 0.8 g/kg (EFSA 0.83 g/kg). For active people the literature usually cites 1.2–1.6 g/kg, for muscle building 1.6–2.2 g/kg and for older adults 1.0–1.2 g/kg to protect muscle. With kidney disease, ask your doctor.
When to go to bed to wake at the end of a cycle.
Sleep runs in cycles averaging about 90 minutes (70–120 min between people). Waking at the end of a cycle usually feels easier. Adults are advised 7–9 hours, typically 5 cycles. This is an estimate – a regular wake-up time matters most.
How much caffeine is left in your body at bedtime.
Caffeine’s half-life in adults averages about 5 hours (typically 3–7 h; longer in pregnancy, with hormonal contraception and liver disease). Caffeine 6 hours before bed can shorten and worsen sleep. This is an estimate.
From resting and maximum heart rate – no exercise test.
Measure resting HR lying down right after waking, ideally a 3-day average (watch or 60 s at the wrist).
VO2max is the maximum amount of oxygen your body can use and one of the strongest markers of longevity. The Uth estimate (15.3 × max HR / resting HR) with max HR = 208 − 0.7 × age (Tanaka) can be off by several ml/kg/min. Categories are indicative by age and sex; only an exercise test measures VO2max accurately.
These calculators give an indicative estimate based on commonly used formulas and population data. They do not replace a medical examination or advice and are not suitable for pregnant women, children or people with chronic illness without a doctor.
Hello. Ask about sleep, hormones, nutrition or supplements. I answer from the website articles and the book, with links to the source.
Answers are based on the articles and do not replace a doctor.