Holistic Health
Science-based and traditional tools for body, mind, and wellbeing.
11 free tools
Holistic health is the practice of understanding the body, mind, and energy field as an integrated system rather than a collection of isolated parts. Where conventional medicine focuses on diagnosing and treating specific conditions, holistic health looks at the patterns, habits, and environments that create either vitality or depletion over time. This category brings together tools from two complementary traditions: evidence-based metabolic science (BMR, TDEE, macronutrients, sleep cycles, caffeine clearance) and the Ayurvedic system of constitutional medicine (Prakriti assessment, Chakra balance). These are not competing frameworks, since they address different layers of the same question. Metabolic tools answer how the body is currently functioning. Ayurvedic tools answer what the body's fundamental nature is and what it needs to thrive. Together they produce a more complete picture than either alone. The sleep cycle calculator, for example, is rooted in modern sleep science, the 90-minute REM cycles and the optimal wake points within them. The Pranayama timer is rooted in the Vedic science of breath regulation and its effect on the autonomic nervous system. Both are validated by independent bodies of evidence. The tools in this category are designed to be used practically, not theoretically. The intention is to make evidence-based and Ayurveda-informed decisions about sleep, nutrition, hydration, fasting, and breath a normal part of daily life.
Where to start
Start with the BMR Calculator to establish your metabolic baseline, then use the TDEE Calculator to understand your daily energy needs. These two numbers inform most other health decisions.
Prakriti Quiz
Find your Ayurvedic dosha constitution and get personalised diet, lifestyle, and yoga guidance.
Chakra Imbalance Quiz
Identify which of your seven chakras may need attention.
Sleep Cycle Calculator
Find the ideal wake-up times based on 90-minute REM cycles.
TDEE Calculator
Calculate your Total Daily Energy Expenditure with the Harris-Benedict formula.
BMR Calculator
Find your Basal Metabolic Rate - the calories your body needs at rest.
BMI Calculator
Calculate your Body Mass Index from height and weight.
Water Intake Calculator
Find your optimal daily water intake based on weight and activity.
Macronutrient Calculator
Calculate your ideal protein, carb, and fat targets for your goal.
Intermittent Fasting Calculator
Track your fasting window and see each stage of the fast.
Caffeine Calculator
Find out when caffeine will fully clear your system.
Pranayama Timer
Follow an animated breathing guide for calm and focus.
Frequently asked questions
What is Ayurveda and how does it relate to modern health?
Ayurveda is a 5,000-year-old system of medicine originating in India, now recognized by the World Health Organization as a traditional medicine system. It classifies people into constitutional types (Prakriti) based on three doshas: Vata (air and space), Pitta (fire and water), and Kapha (earth and water). Each constitution has characteristic strengths, vulnerabilities, and optimal lifestyle practices. Modern research has validated several Ayurvedic principles, particularly around chronobiology, gut health, and mind-body connection.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, giving the total calories burned in a typical day. BMR is a baseline; TDEE is what you actually need to maintain your current weight given your lifestyle.
How does sleep cycle timing work?
Sleep occurs in roughly 90-minute cycles moving through light sleep, deep sleep, and REM stages. Waking mid-cycle (during deep sleep) produces grogginess. Waking at the end of a cycle (during light sleep) feels more natural. The sleep cycle calculator identifies wake times that align with cycle endpoints, making wake-up feel less disruptive regardless of total sleep duration.
Can I use multiple tools together?
Yes, the tools are designed to complement each other. A typical starting sequence: BMR or TDEE to establish energy needs, Macronutrient Calculator to set food targets, Water Intake Calculator for hydration, Sleep Cycle Calculator for rest optimization, and the Pranayama Timer for daily stress regulation. The Prakriti Quiz and Chakra Quiz add the Ayurvedic layer on top of this foundation.