Weight Loss & Nutrition
Connect calorie targets, macro planning, BMI context, and protein intake instead of checking each metric in isolation.
😴 Sleep Calculator
Calculate optimal sleep and wake times based on sleep cycles
About Sleep Cycles
Sleep occurs in 90-minute cycles. Waking at the end of a cycle helps you feel more refreshed than waking mid-cycle.
Recommended Sleep Duration
- Adults (18-64): 7-9 hours (5-6 cycles)
- Older Adults (65+): 7-8 hours (5 cycles)
- Teenagers: 8-10 hours (6 cycles)
Frequently Asked Questions
Why 90-minute cycles?
A complete sleep cycle lasts about 90 minutes, including all sleep stages from light to deep to REM sleep.
What if I can't sleep 7-9 hours?
Aim for complete cycles. 6 hours (4 cycles) is better than 7 hours if it means waking mid-cycle.
🧭 Guided Journeys
Use a workflow instead of stopping at one result
These grouped paths are designed to help you continue with the most common follow-up calculations in this category.
Pregnancy Planning
Move from due dates to ovulation timing and pregnancy weight goals using one focused planning flow.
Running & Fitness Tracking
Benchmark pace, VO2 max, hydration, and heart-rate targets to build a more realistic training plan.