Healthy Habits Calculators
Small daily habits add up. Check your water, fibre, salt and caffeine, plan fasting and sleep, and train at the right heart rate.
How to use these calculators
Good health is built from everyday routines. The water intake calculator sets a daily target with extra for hot Gulf summers, and the fibre calculator helps you reach the 25–30 g a day most people miss. Keep an eye on the quieter culprits too: the salt intake calculator converts sodium on labels into salt, and the caffeine calculator adds up coffee, tea, karak and energy drinks.
Timing matters as well. The intermittent fasting calculator plans 16:8 or 14:10 eating windows and includes a Ramadan planner for suhoor, iftar and hydration, while the sleep calculator times your bedtime around 90-minute sleep cycles — good sleep is one of the most underrated tools for appetite and weight control. When you exercise, the heart rate zone calculator helps you train at the right intensity.
Frequently asked questions
Which healthy habit should I start with?
Pick one: drinking enough water, adding a high-fibre food to each meal, or improving sleep. Small, steady changes are easier to keep.
Is intermittent fasting healthy?
It can help some people control calories and blood sugar, but it is not suitable for everyone — for example during pregnancy or with some diabetes medicines.
How much caffeine is safe?
Up to 400 mg a day for healthy adults and 200 mg a day during pregnancy or breastfeeding.
More health calculators
Turn your numbers into a real plan
Dr. Rida Saeed builds personalised, culturally familiar meal plans around your results, health history and routine — fully online.
Chat on WhatsAppSee custom diet plansMedical disclaimer: These calculators give general estimates for education only and are not a diagnosis or a substitute for advice from your doctor or a registered dietitian. Read our full medical disclaimer.