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Health Tools

Your Personal Health Tools

Quick, accurate calculators to understand your body and set healthy goals.

BMI Calculator

Know your body mass index

Water Intake

Daily hydration goal

Calorie Calculator

Estimate your daily calories

Daily Habits

Small Habits, Big Changes

Tiny daily actions compound into life-changing results. Start with just one.

01

Drink More Water

Aim for 8 glasses a day. Staying hydrated boosts energy, focus, and skin health.

Keep a water bottle on your desk
02

Sleep 7–8 Hours

Quality sleep repairs your body, sharpens your mind, and regulates your mood.

Set a consistent sleep schedule
03

Walk Daily

Even a 20-minute walk improves cardiovascular health and reduces stress levels.

Walk after lunch or dinner
04

Eat Vegetables

Fill half your plate with colourful vegetables to get essential vitamins and fibre.

Add one more veggie to every meal
05

Reduce Sugar

Cutting added sugars lowers the risk of diabetes, heart disease, and weight gain.

Choose fruit over processed sweets
06

Limit Screen Time

Less screen time before bed improves sleep quality and reduces eye strain.

No screens 1 hour before sleep

Consistency beats perfection

You don't need to change everything at once. Pick one habit, stick with it for 21 days, then add the next.

Nutrition Guide

Eat Healthy Feel Better,

What you eat shapes how you feel, think, and perform every single day.

🍎
Apple95 cal

Rich in fibre & antioxidants

🍌
Banana105 cal

Quick energy, high in potassium

🍇
Grapes62 cal

Packed with resveratrol & vitamins

🍊
Orange62 cal

High in Vitamin C & folate

🥝
Kiwi61 cal

Boosts immunity & digestion

🫐
Blueberry84 cal

Top antioxidant, great for brain

Nutrition Quick Tips

Eat a rainbow — different coloured veg provide different nutrients.

Eat small, frequent meals to keep your metabolism active all day.

Cook with olive oil instead of butter to get heart-healthy fats.

Chew slowly — it takes 20 min for your brain to register fullness.

A Simple Healthy Day

Breakfast: Oatmeal + banana + green tea
Lunch: Grilled chicken + salad + brown rice
Snack: Greek yogurt + mixed berries
Dinner: Salmon + steamed veg + quinoa
🥗