The Worlds of Women
Interactive Tools

Quick wellness tools, made for you

Eight free calculators and trackers that take a minute to use. Everything runs in your browser — nothing is uploaded.

♂ BMI calculator

Body Mass Index gives a rough screen for weight relative to height. It's a starting point — not a complete picture of health.

Your result Enter your height and weight to see your BMI and category.

💧 Daily water needs

Personalized hydration target based on your body weight, activity, and climate.

Your result Enter your weight and choose your day to see your target.

🔥 Calorie needs (BMR & TDEE)

Estimates calories your body burns at rest (BMR) and across the whole day (TDEE), using the Mifflin-St Jeor equation. For general awareness, not strict prescription.

Your estimate Enter your details to see BMR & TDEE.

🌹 Period & ovulation tracker

See your next period, fertile window, and ovulation day for the month ahead. Use the date of the first day of your last period.

Your forecast Enter dates to see your upcoming cycle.

😉 Mood journal

Tap how you feel. Add a note if you'd like. Entries stay on this device only.

This week No entries yet. Pick a mood and save your first one.

👷 Pregnancy due-date estimator

Calculates an estimated due date and gestational age from your last menstrual period. For reference only — ultrasound dating is more accurate.

Your estimate Enter your last period to see your due date.

🌙 Sleep score

A quick five-question check on last night's sleep. Helps you spot patterns over time.

1. How many hours did you sleep?

2. How long did it take you to fall asleep?

3. How many times did you wake up during the night?

4. How rested do you feel?

5. Mood on waking?

Your score Answer the questions and click "Score my night".

💜 Wellbeing self-check

A short, friendly check-in inspired by validated screening tools. Not a diagnosis. If your results concern you, please reach out to a clinician.

Over the past 2 weeks, how often have you been bothered by little interest or pleasure in things?

Feeling down, sad, or hopeless?

Feeling nervous, anxious, or on edge?

Trouble relaxing or unable to stop worrying?

Your check-in Answer four short questions to see general guidance.

If you're experiencing severe symptoms or thoughts of harm, please reach out to a qualified clinician or crisis line. In the US, dial or text 988.

Fitness Suite

📐 Body Fat % (US Navy method)

Estimate body fat using neck, waist, hip, and height — a more useful body-composition signal than BMI alone.

Your estimate Fill the measurements to see body fat % and category.

⚖️ Waist-to-Hip Ratio

A strong cardiovascular-risk indicator for women — often more useful than weight alone.

Your result Enter waist and hip to see your ratio.

❤️ Heart-rate zones

Calculates your max HR (220 − age) and the 5 training zones, so you can train with intent.

Max heart rate Enter age to see your 5 zones.

🏋️ 1-Rep-Max estimate

Uses the Epley formula to estimate your 1RM safely, without actually testing a single max lift.

Estimated 1RM Enter weight and reps to estimate.

🏃‍♀️ Running pace calculator

Enter distance and time to get your pace per km — handy for planning the next run.

Your pace Enter distance and time to calculate.

👟 Steps to calories

Convert daily step count into calories burned, scaled to your weight.

Calories burned Enter steps and weight to estimate.