Free fitness, health
and wellness tools.
Build a workout, calculate pace, estimate hydration or protein, assemble a meal, prepare screening questions or plan a habit. No account is needed; entries stay on your device.
Choose a calculator, builder or planner
Workout Builder
Create a balanced session by goal, time, level and equipment.
Build my workout →Hydration Planner
Estimate a practical starting range for your day and workout.
Plan my hydration →Running Pace Calculator
Convert finish time, pace and speed for any distance.
Calculate pace →Balanced Meal Builder
Mix local foods into a flexible plate for your preferences.
Build a meal →BMI & Risk Context
See a screening estimate with Singapore-appropriate context and limitations.
Check the range →7-Day Habit Planner
Choose a tiny movement habit and track it privately on this device.
Start a plan →Protein Range Calculator
Estimate a broad daily protein range from body weight and activity, with food-first context.
Estimate my range →Women’s Screening Checklist
Build a private question list for a Singapore preventive-care appointment.
Build my checklist →How SHAPE wellness tools work
Ranges, not grades
Results show a planning range or checklist, not a score for your body or habits.
Limits stay visible
Each tool explains what the estimate can and cannot tell you.
Private by default
Calculations happen in your browser and need no account.
Which free wellness tool should you use?
Use the Workout Builder for a complete session and the Running Pace Calculator for distance and finish-time maths. The Hydration Planner and Protein Range Calculator give broad planning ranges. The Balanced Meal Builder combines familiar foods, while the Screening Checklist prepares questions for a GP. The BMI tool explains one limited screening measure, and the Habit Planner creates a seven-day action board. If you want a tool joined to a clear weekly action, begin with the guided wellness plans.
Results are starting points, not diagnoses
Each calculator or generator uses a transparent set of rules. It cannot see your medical history, medication, pregnancy, injury, food access or how you feel today. Read the explanation beside the result and use professional advice when a decision depends on a health condition. Your entries are processed in the browser; no account is required.