Daily health calculators

Daily rhythm planning with three practical calculators

Check your circadian alignment, habit consistency and hydration plan. Each tool explains its math and its limits.

Circadian indexHabit scoreHydration planner

Circadian Alignment Index

See how well your sleep window, morning light and bedtime consistency fit together.

Scoring: sleep window up to 40 points (7 to 9 hours scores highest), morning light up to 30, bedtime consistency up to 30. Total 100. Not a clinical circadian assessment.

Habit Consistency Score

Select the habits you kept most days and see a transparent score with next steps.

Scoring: each of the seven habits counts equally, so the score is habits kept divided by seven. Categories: 0 to 2 Getting started, 3 to 4 Building, 5 to 6 Steady, 7 Strong.

Select the habits you kept most days this past week

Hydration & Vitality Planner

Estimate a general daily fluid plan from body weight, activity and climate.

Formula: half an ounce per pound of body weight, plus 12 oz per 30 minutes of activity, plus 0, 8 or 16 oz for climate. We show a range of 10 percent either side.

Hydration needs vary. This is only a general planning estimate, and some health conditions and medications change fluid needs. Ask a healthcare professional about your own circumstances.

Tool methodology

How each calculator works

Every tool adds simple, visible point values or applies a fixed formula to your inputs. Nothing is stored or sent anywhere. Results update only when you submit the form.

Assumptions and limits

Weights, thresholds and ranges are general planning assumptions chosen for transparency, not clinical standards. They do not account for age, health conditions, medications, pregnancy or individual physiology.

Responsible interpretation

Treat results as prompts for reflection. They cannot diagnose a condition or tell you whether a routine is safe for you. A healthcare professional can interpret your personal situation.

Use Daily Tools as Planning Aids

Designed for

  • Routine planning
  • Habit reflection
  • Wellness organization

Not designed for

  • Diagnosis
  • Emergency decisions
  • Treatment or prescription changes
  • Individualized medical advice

Tips for consistent inputs

Use typical days

Enter times from an ordinary week, not your best day.

Same time, same tool

Revisit tools weekly to compare patterns.

Change one input

Adjust one factor at a time to see what moves.

Keep context

Pair results with how you actually feel.