Understand where you're starting from
These free tools give you a general, educational snapshot of your BMI, estimated body fat, and everyday habits around sleep, diet and lifestyle. They're a starting point for conversation — not a diagnosis.
These tools provide general, educational estimates based on widely used formulas and self-reported habits. They are not medical devices, and they do not diagnose any condition. Individual factors — muscle mass, body composition, medical history, and more — can affect accuracy. If you have health concerns, or your results raise questions, please speak with a qualified healthcare professional or book a consultation with our team.
Choose a tool
Body Mass Index (BMI) is a simple screening measure based on height and weight. It doesn't directly measure body fat and doesn't account for muscle mass, age, sex or ethnicity — but it's a widely used general reference point.
This estimate uses the U.S. Navy circumference method, which calculates body fat percentage from a few tape measurements. It's a widely used field estimate — not as precise as clinical methods like DEXA scans, but a useful reference point. All measurements are in centimetres.
Estimates from circumference measurements can vary from clinical methods. Use this as a general reference point rather than an exact figure.
Answer honestly — there are no right or wrong answers. This gives a general picture of your everyday habits across four areas: sleep, diet, lifestyle and health elements.
1. How many hours of sleep do you typically get per night?
2. How would you rate your sleep quality?
3. Do you keep a consistent sleep and wake time?
4. Do you use screens (phone/TV) right before bed?
5. How many servings of fruits and vegetables do you eat daily?
6. How often do you eat home-cooked or whole foods versus processed/fast food?
7. How much water do you drink on an average day?
8. Do you eat meals at fairly consistent times each day?
9. How many days a week do you get 30+ minutes of physical activity?
10. How would you describe your day-to-day stress levels?
11. Do you take breaks or make time for relaxation (walks, hobbies, breathing exercises)?
12. How often do you use tobacco or consume alcohol?
13. Do you go for regular health check-ups?
14. How would you rate your energy levels through the day?
15. Do you experience frequent aches, digestive discomfort, or headaches?
16. Overall, how would you rate your sense of wellbeing right now?
Your overall wellness score
This score reflects your self-reported habits, not a clinical assessment. If any area feels like it needs attention, our team is happy to talk it through with you.
What these tools are — and aren't
These calculators use established, published formulas, but they simplify a complex picture into a single number.
Clinical tools — blood tests, DEXA scans, professional assessment — give a fuller and more accurate picture.
Use your results as a prompt to talk with our team about what might be relevant to your situation.