TempoLife › Features › Everything: the full TempoLife index

Everything on TempoLife

The full index of tempolife.app: 1421 free tools and references and 13 app pages — food data, calculators, questions, articles and support, all in one list.

1421family surfaces

13app pages

18groups

The app

Page	What it is
Home	The TempoLife landing page and the app.
Get the app	Install the TempoLife app on your phone.
Create an account	Sign up or sign in to the tracker.
Food data	The calorie and macro database, one food per page.
Calculators	Calorie needs, BMI, pace and other calculators.
Questions	Food and health questions with cited answers.
Articles	The article library.
About	What TempoLife is.
Support	Help and contact.
Privacy	The privacy policy.
Editorial policy	How this site sources and checks its content.
Sitemap	Every indexable page, for crawlers.
All features	The /more hub: every surface below as cards.

Your own data — meals, weight, plans — lives behind your account; this index covers the public site.

Food and nutrition

Tool	What it gives you	Access
Recipe nutrition analyzer	Paste a recipe or a recipe link and get per-serving calories, protein, carbs and fat from the TempoLife food database.	No account needed
Packaged food product database	Barcode-level nutrition for packaged products: label values per 100 g and per portion, additives and provenance.	No account needed
Restaurant chain menu nutrition	Published nutrition for restaurant chain menu items, refreshed automatically from each chain's own website.	No account needed
Healthier food swaps	Lower-calorie and higher-protein alternatives to any food, computed from the same category in the food database.	No account needed
Grocery list with nutrition totals	Build a shopping list and see calories, protein and cost per gram of protein for the whole basket. Stays in your browser.	No account needed
Portion size visual guide	What one portion actually looks like, using your own hand and a standard plate. Printable reference for every food group.	No account needed
Glycemic load calculator	Combine foods into a meal and see its glycemic load, with a plain-language explanation of what the number means.	No account needed
Nutrition label generator	Enter ingredients and batch size, get an EU-style nutrition declaration per 100 g and per portion, ready to print.	No account needed
Foods by diet and allergen	Vegan, vegetarian, gluten-free, lactose-free and low-FODMAP views of the food database, each with the numbers.	No account needed
Free weekly meal plans	Seven-day meal plans by goal with per-day calories and macros, a full recipe list and a printable shopping list.	No account needed
Ingredient converter: cups, dl and spoons to grams	Convert cups, decilitres, tablespoons and teaspoons to grams for any ingredient, and scale a recipe up or down.	No account needed
How long food keeps: fridge, freezer and pantry	How many days a food keeps in the fridge, freezer or pantry, opened and unopened, and how to tell when it has gone off.	No account needed
E-number additive encyclopedia	What each E-number is, what it does, where it appears and its EFSA acceptable daily intake, in plain language.	No account needed
Caffeine in drinks: coffee, energy drinks and more	Published caffeine per serving for coffees, teas, colas, energy drinks and chocolate, linked to the caffeine half-life calculator.	No account needed
Ingredient pairing and balanced plate finder	Pick one or two ingredients and see staple foods that complete a balanced macro plate, with the numbers from the food database.	No account needed
Protein density ranking and cost calculator	Which foods give the most protein per calorie and per 100 grams, and what 20 g of protein costs at prices you type in.	No account needed
Sowing and planting calendar	When to sow indoors, plant out and harvest each vegetable in the cool-temperate Estonian and Finnish climate.	No account needed
Free-to-credit food photo library	Real food photographs with full photographer and licence attribution, download sizes and the nutrition numbers beside each one.	No account needed
Meat and fish cuts explained	One page per cut: where it sits on the animal, fat and protein per 100 g, the best cooking method, and the local butcher names in Estonian, Finnish and Russian.	No account needed
Cheese encyclopedia	One page per cheese: milk, age, lactose left, pregnancy safety, salt and calories, with the local brands for each.	No account needed
Grains and pseudo-grains	One page per grain: gluten status, cook ratio and time, glycaemic index, protein and fibre — the Baltic and Nordic staples first.	No account needed
Cooking oils and fats	One page per oil: smoke point, fat profile, omega-6 to omega-3 ratio, best use, storage and price class.	No account needed
Sweeteners compared	One page per sweetener: calories, glycaemic index, the EFSA acceptable daily intake, the laxative threshold and baking behaviour — including the xylitol dog warning.	No account needed
Flour guide	One page per flour: protein percentage, gluten, absorption, what it is for and the one-to-one swaps.	No account needed
Tea reference	One page per tea type: caffeine per cup, steep temperature and time, L-theanine, and what the evidence says about the usual claims.	No account needed
Coffee brewing reference	One page per brewing method: ratio, grind, water temperature, time, caffeine per cup and acidity, plus decaf and coffee-and-sleep.	No account needed
Culinary spice guide	One page per spice: flavour, pairings, substitution, storage life and the health claim graded against the evidence.	No account needed
Amino acids and where to get them	One page per amino acid: role, essential or not, the foods richest in it per 100 g, and what the supplement evidence says.	No account needed
Dietary fats explained	Saturated, monounsaturated, omega-3 and omega-6, trans fats and MCTs: what each does, the evidence, and the foods per 100 g.	No account needed
Carbohydrates explained	Sugars, starches, resistant starch and fibre types with the foods per 100 g, and the difference between glycaemic index and load.	No account needed
Plant compounds and phytonutrients	One page per plant compound: which foods carry it, the absorption tricks, and what the human evidence actually supports.	No account needed
Bread and sourdough	Starter, hydration and rye — the Baltic staple — with the digestibility differences between sourdough and yeast and a page per bread type.	No account needed
Probiotics and fermented foods	One page per strain family and per fermented food: CFU, the evidence per condition, how to choose, and the kombucha alcohol note.	No account needed
Food poisoning by pathogen	One page per bug: the foods, incubation, duration, who is high-risk, and when to see a doctor.	No account needed
Snack finder by goal	Real foods under 100 kcal, high-protein snacks, low-sugar snacks, kid snacks and late-night snacks — every list computed from the food database.	No account needed
Egg labels, storage and vulnerable-person safety	Egg labels, storage and vulnerable-person safety: egg labels, storage and vulnerable-person safety. This source-reviewed orientation page separates stable…	No account needed
Egg methods by temperature and texture	Egg methods by temperature and texture: egg methods by temperature and texture. This source-reviewed orientation page separates stable…	No account needed
Milk processing terms from raw to UHT	Milk processing terms from raw to UHT: milk processing terms from raw to UHT. This source-reviewed orientation page separates stable…	No account needed
Yoghurt cultures, temperature and failure diagnosis	Yoghurt cultures, temperature and failure diagnosis: yoghurt cultures, temperature and failure diagnosis. This source-reviewed orientation page separates…	No account needed
Tofu types, coagulants and cooking methods	Tofu types, coagulants and cooking methods: tofu types, coagulants and cooking methods. This source-reviewed orientation page separates stable…	No account needed
Cooking dried legumes by species and method	Cooking dried legumes by species and method: cooking dried legumes by species and method. This source-reviewed orientation page separates stable…	No account needed
Soaking, pressure cooking and toxin removal	Soaking, pressure cooking and toxin removal: soaking, pressure cooking and toxin removal. This source-reviewed orientation page separates stable…	No account needed
Sprouting seeds safely by species	Sprouting seeds safely by species: sprouting seeds safely by species. This source-reviewed orientation page separates stable…	No account needed
Wild and cultivated mushrooms by preparation	Wild and cultivated mushrooms by preparation: wild and cultivated mushrooms by preparation. This source-reviewed orientation page separates stable…	No account needed
Fish doneness by species, thickness and method	Fish doneness by species, thickness and method: fish doneness by species, thickness and method. This source-reviewed orientation page separates stable…	No account needed
Buying, storing and cooking shellfish	Buying, storing and cooking shellfish: buying, storing and cooking shellfish. This source-reviewed orientation page separates stable…	No account needed
Minced meat by fat level, species and drained yield	Minced meat by fat level, species and drained yield: minced meat by fat level, species and drained yield. This source-reviewed orientation page separates…	No account needed
Steak doneness, carryover and thermometer placement	Steak doneness, carryover and thermometer placement: steak doneness, carryover and thermometer placement. This source-reviewed orientation page separates…	No account needed
Poultry cuts, bone-in timing and safe temperature	Poultry cuts, bone-in timing and safe temperature: poultry cuts, bone-in timing and safe temperature. This source-reviewed orientation page separates stable…	No account needed
Stocks by bone, vegetable and extraction time	Stocks by bone, vegetable and extraction time: stocks by bone, vegetable and extraction time. This source-reviewed orientation page separates stable…	No account needed
Soup troubleshooting by salt, acid, body and separation	Soup troubleshooting by salt, acid, body and separation: soup troubleshooting by salt, acid, body and separation. This source-reviewed orientation page…	No account needed
Sauce families by thickener and emulsion	Sauce families by thickener and emulsion: sauce families by thickener and emulsion. This source-reviewed orientation page separates stable…	No account needed
Emulsions from mayonnaise to vinaigrette	Emulsions from mayonnaise to vinaigrette: emulsions from mayonnaise to vinaigrette. This source-reviewed orientation page separates stable…	No account needed
Starch, flour, gums and reduction compared	Starch, flour, gums and reduction compared: starch, flour, gums and reduction compared. This source-reviewed orientation page separates stable…	No account needed
Gelatine, agar, pectin and carrageenan ratios	Gelatine, agar, pectin and carrageenan ratios: gelatine, agar, pectin and carrageenan ratios. This source-reviewed orientation page separates stable…	No account needed
Hydration, gluten and mixing across doughs	Hydration, gluten and mixing across doughs: hydration, gluten and mixing across doughs. This source-reviewed orientation page separates stable…	No account needed
Pie and laminated pastry failure diagnosis	Pie and laminated pastry failure diagnosis: pie and laminated pastry failure diagnosis. This source-reviewed orientation page separates stable…	No account needed
Cake faults by crumb, rise and crust	Cake faults by crumb, rise and crust: cake faults by crumb, rise and crust. This source-reviewed orientation page separates stable…	No account needed
Cookie spread, texture and browning variables	Cookie spread, texture and browning variables: cookie spread, texture and browning variables. This source-reviewed orientation page separates stable…	No account needed
Meringue types, sugar ratios and humidity failures	Meringue types, sugar ratios and humidity failures: meringue types, sugar ratios and humidity failures. This source-reviewed orientation page separates…	No account needed
Custards by temperature, starch and egg ratio	Custards by temperature, starch and egg ratio: custards by temperature, starch and egg ratio. This source-reviewed orientation page separates stable…	No account needed
Chocolate tempering, percentages and seizure repair	Chocolate tempering, percentages and seizure repair: chocolate tempering, percentages and seizure repair. This source-reviewed orientation page separates…	No account needed
Caramel stages, crystallisation and burn safety	Caramel stages, crystallisation and burn safety: caramel stages, crystallisation and burn safety. This source-reviewed orientation page separates stable…	No account needed
Syrup temperatures from thread to hard crack	Syrup temperatures from thread to hard crack: syrup temperatures from thread to hard crack. This source-reviewed orientation page separates stable…	No account needed
Frying temperatures, oil life and fire response	Frying temperatures, oil life and fire response: frying temperatures, oil life and fire response. This source-reviewed orientation page separates stable…	No account needed
Air-fryer time conversion and food-safety checks	Air-fryer time conversion and food-safety checks: air-fryer time conversion and food-safety checks. This source-reviewed orientation page separates stable…	No account needed
Microwave power-level and time conversion	Microwave power-level and time conversion: microwave power-level and time conversion. This source-reviewed orientation page separates stable…	No account needed
Pressure-cooker timings by ingredient and pressure	Pressure-cooker timings by ingredient and pressure: pressure-cooker timings by ingredient and pressure. This source-reviewed orientation page separates…	No account needed
Slow-cooker food safety, fill and timing	Slow-cooker food safety, fill and timing: slow-cooker food safety, fill and timing. This source-reviewed orientation page separates stable…	No account needed
Induction cookware, power and low-heat control	Induction cookware, power and low-heat control: induction cookware, power and low-heat control. This source-reviewed orientation page separates stable…	No account needed
Steaming times by food size and equipment	Steaming times by food size and equipment: steaming times by food size and equipment. This source-reviewed orientation page separates stable…	No account needed
Poaching liquids, temperatures and doneness	Poaching liquids, temperatures and doneness: poaching liquids, temperatures and doneness. This source-reviewed orientation page separates stable…	No account needed
Sous-vide time-temperature safety tables	Sous-vide time-temperature safety tables: sous-vide time-temperature safety tables. This source-reviewed orientation page separates stable…	No account needed
Safe, ingredient-led leftover transformations	Safe, ingredient-led leftover transformations: safe, ingredient-led leftover transformations. This source-reviewed orientation page separates stable…	No account needed
Thawing methods by food and thickness	Thawing methods by food and thickness: thawing methods by food and thickness. This source-reviewed orientation page separates stable…	No account needed
When thawed food may be frozen again	When thawed food may be frozen again: when thawed food may be frozen again. This source-reviewed orientation page separates stable…	No account needed
Batch-cooking timelines with cooling and storage gates	Batch-cooking timelines with cooling and storage gates: batch-cooking timelines with cooling and storage gates. This source-reviewed orientation page…	No account needed
Tested home-canning processes by food acidity	Tested home-canning processes by food acidity: tested home-canning processes by food acidity. This source-reviewed orientation page separates stable…	No account needed
Pectin, sugar, acid and failed jam repair	Pectin, sugar, acid and failed jam repair: pectin, sugar, acid and failed jam repair. This source-reviewed orientation page separates stable…	No account needed
Refrigerator pickles by vegetable and brine	Refrigerator pickles by vegetable and brine: refrigerator pickles by vegetable and brine. This source-reviewed orientation page separates stable…	No account needed
Vegetable fermentation by salt, temperature and sign	Vegetable fermentation by salt, temperature and sign: vegetable fermentation by salt, temperature and sign. This source-reviewed orientation page separates…	No account needed
Sourdough starter timelines and troubleshooting	Sourdough starter timelines and troubleshooting: sourdough starter timelines and troubleshooting. This source-reviewed orientation page separates stable…	No account needed
Baking soda, powder and acid substitutions	Baking soda, powder and acid substitutions: baking soda, powder and acid substitutions. This source-reviewed orientation page separates stable…	No account needed
Food-colour types, mixing and EU labels	Food-colour types, mixing and EU labels: food-colour types, mixing and EU labels. This source-reviewed orientation page separates stable…	No account needed
Ingredient pairing by shared use, not pseudo-chemistry	Ingredient pairing by shared use, not pseudo-chemistry: ingredient pairing by shared use, not pseudo-chemistry. This source-reviewed orientation page…	No account needed
Plate cost	The visitor adds foods and types the price they paid. The tool totals money, energy and protein, then shows the price of 100 kcal and of …	No account needed
Fullness score	The visitor builds a plate. The tool scores it from protein, fibre, water and energy density, using a published style of satiety index co…	No account needed
Buffet plate	The visitor taps food tiles and a portion multiplier for each. The tool sums energy and protein for that one trip. A second trip starts a…	No account needed
Cook shrink	The visitor types a raw weight and picks a meat. The tool applies a USDA yield factor and shows the cooked weight and the energy in that …	No account needed
Oil pour	The visitor picks an oil and a spoon count. The tool converts spoons to grams with a density for that oil and multiplies by energy per 10…	No account needed
Slice energy	The visitor types a loaf weight and a slice count, then picks a bread. The tool divides the loaf and multiplies by energy per 100 g. One …	No account needed
Pot share	The visitor lists what went into the pot and how many people it feeds. The tool sums the pot and divides by people. Each person gets gram…	No account needed
Pizza slice	The visitor sets a diameter, a slice count and the toppings they added. The tool spreads the toppings across the slices and gives each sl…	No account needed
Smoothie mix	The visitor adds fruit, milk or a plant drink, and a scoop size. The tool sums energy and macros for the glass. The result is that glass,…	No account needed
Baby snack	The visitor types a duration and picks snacks from the food table. The tool spaces them on a timeline and totals the energy. They move an…	No account needed
Dish line	The visitor types a dish name from a board. The tool proposes matches from the menu tables and waits for a confirmation. The confirmed li…	No account needed
Baker’s proof	The visitor sets a flour weight and percentages for water, salt and yeast. The tool turns each percentage into grams and attaches the flo…	No account needed
Ounce plate	The visitor types ounces and picks a food. The tool converts to grams and applies energy per 100 g. A US or UK label becomes a gram porti…	No account needed
Basket energy	The visitor adds packages and the grams on each pack. The tool totals energy and protein for the basket. The shop receipt is the occasion…	No account needed
Week plate	The visitor marks foods they will eat and sets an energy band. The tool fills seven plates and shows the week's total. They can swap any…	No account needed
Bento box	The visitor sets a box size and ticks foods they will pack. The tool fills compartments and totals the box. One lunch is the whole job. T…	No account needed
Shop strip	The visitor picks plates they plan to cook. The tool merges the ingredients, sums the grams and groups them. The list is the output, not …	No account needed
Snack deck	The visitor sets a daily snack energy cap. The tool deals seven cards from the food table that fit under it. They can reject a card and d…	No account needed
Party food	The visitor types a guest count and picks the dishes. The tool scales grams and energy from a single serving. The shopping quantity is th…	No account needed
Jar label	The visitor types a name and a date and picks a food. The tool lays out a sticker with the energy per 100 g from the food table. They pri…	No account needed
Three breakfasts	The visitor sets a protein floor in grams. The tool offers three breakfasts from the food table that clear it, and they keep the ones the…	No account needed
Season box	The visitor picks a month and a country in the Baltic or Nordic set. The tool fills a box from foods flagged for that month and lists the…	No account needed
Work canteen	The visitor types two or three lines from today's board and matches each to a food. The tool ranks them by protein per 100 kcal. They le…	No account needed
Picnic sheet	The visitor types people and hours and picks foods that travel. The tool scales quantities and totals the cooler. The sheet is what they …	No account needed
Soup rota	The visitor picks soups and the days they want soup. The tool rotates them so the same pot is not assigned twice in a row, and totals the…	No account needed
Budget plate	The visitor sets a money cap and types a few prices. The tool fills plates from the food table that stay under the cap and shows the runn…	No account needed
Batch pot	The visitor picks a dish and types days and a pot size in litres. The tool scales the ingredients to fill that pot and splits it across t…	No account needed
Trail bite	The visitor types hours and picks snacks they will carry. The tool portions them across the hours and totals the pack weight and the energy.	No account needed
Gap meal	The visitor marks busy blocks on a day. The tool finds the gaps and proposes a snack from the food table that fits the minutes. They acce…	No account needed
Iftar plate	The visitor types the hours between the two meals and picks foods. The tool builds a pre-dawn plate and an evening plate from those foods…	No account needed
Roster plate	The visitor types shift start and end. The tool places a meal before, a meal during if the shift is long, and a meal after, using foods t…	No account needed
Event food	The visitor types a start time, a total headcount and how many vegetarian portions they need. The tool lays dishes on a timeline and spli…	No account needed
Session plate	The visitor sets a session time and picks foods for before and after. The tool shows the grams of protein on each plate and the clock tim…	No account needed
Plate log	The visitor picks foods and grams through the day. The tool totals energy and protein on this device and shows the day. There is no login…	No account needed
Veg mark	The visitor taps a vegetable each time they eat a portion. The tool counts the day on this device and shows which foods made the count. I…	No account needed
Food duel	The visitor picks two foods and an axis such as protein per 100 kcal or fibre per 100 g. The tool shows the winner on that axis only. The…	No account needed
Dish duel	The visitor picks two dishes from the menu tables and an axis. The tool shows which one wins on that axis. The board around them is the m…	No account needed
Eat out vs in	The visitor picks a menu dish and builds a home plate, then types what they would pay out and what the ingredients cost. The tool shows b…	No account needed
Swap deck	The visitor picks a food and moves a slider between energy, protein and a price they typed. The tool re-ranks five swaps from the food ta…	No account needed
Diet match	The visitor ticks limits they have already chosen, such as no milk or no fish. The tool lists foods in the table that carry none of those…	No account needed
Cafe pick	The visitor picks two drinks. The tool shows energy and caffeine side by side from the food table. They leave with one choice. It is not …	No account needed
Snack or	The visitor types minutes and an energy cap. The tool returns one snack from the food table that fits both, and a second if they reject t…	No account needed

Body and health

Movement and sleep

Tool	What it gives you	Access
Exercise library with calorie burn	One page per exercise: MET value, calories per minute at your body weight, form notes and step equivalents.	No account needed
Training plan generator	Couch-to-5k, a 10,000-step ramp and a bodyweight strength block, generated as a printable week-by-week calendar.	No account needed
Running and walking event calendar	Runs, walks and rides in Estonia, Finland and the Baltics, with pace and split planning for each distance.	No account needed
Chronotype quiz	A short morningness-eveningness questionnaire with a bedtime, light and meal-timing plan for your result.	No account needed
Sleep sounds and stories	A web player for sleep stories, non-sleep deep rest sessions and paced-breathing audio. No account needed.	No account needed
Walking groups and clubs	Find a local walking group, park run or step challenge, or list one you organise.	No account needed
Week METs	The visitor adds walks, rides and sessions with minutes. The tool applies a named MET and a body weight they type, and sums the week. It …	No account needed
Stair energy	The visitor types floors, a floor height and a body weight. The tool estimates the climb with a named stair MET. The result is that climb.	No account needed
Commute energy	The visitor picks walk or cycle, minutes each way, and days in the week. The tool projects the week's energy with a named MET and a weig…	No account needed
Set log	The visitor types reps and a weight after a set. The tool keeps the session on this device. The countdown, if they want one, is a differe…	No account needed
Cadence 60	The visitor holds the phone and walks for 60 seconds. The tool counts steps from the motion sensor and shows steps per minute. The sample…	No account needed
Set shake	The visitor holds the phone and does a set. The tool counts peaks in the motion and shows a rep count. The sample stays on the device.	No account needed
Plank hold	The visitor starts the hold with the phone on their back or in a pocket. The tool runs a clock and stops it when the motion sensor sees a…	No account needed
Running pace calculator	Running pace calculator: pace per kilometre or mile, race finish time and training paces by goal, solved in every direction. Race time, training pace and…	No account needed
Running heart-rate zones	Running heart-rate zones: the five heart-rate zones and which workouts live in each, so easy runs stay easy and hard runs stay hard. The five zones are…	No account needed
Marathon training plan	Marathon training plan: a sixteen-week marathon schedule built from current mileage and goal time, with the long-run ramp and recovery weeks. The long-run…	No account needed
Half-marathon training plan	Half-marathon training plan: a twelve-week half-marathon schedule with pace targets and the long-run ramp, suited to runners with some base. Pace targets…	No account needed
Couch-to-5K program	Couch-to-5K program: a walk-run program with week-by-week intervals and a timer that takes a non-runner to a five-kilometre run. Walk-run intervals step up…	No account needed
Sprint training guide	Sprint training guide: acceleration, top speed and speed-endurance sessions, with the technique and recovery that keep sprints fast. Acceleration, top speed…	No account needed
Swim drill library	Swim drill library: one drill per page to fix breathing, catch, kick and rotation, with what each drill corrects. Breathing, catch, kick and rotation drills…	No account needed
Swim workout builder	Swim workout builder: builds a warm-up, main set and cool-down by level, with lap counts and send-off times. Warm-up, main set and cool-down are built by…	No account needed
Cycling training plan	Cycling training plan: base, build and interval weeks planned by the hours available, with the zones that drive cycling fitness. Base, build and interval…	No account needed
Bike fit basics	Bike fit basics: saddle height, reach and cleat position derived from body measurements, so the bike fits before the miles pile up. Saddle height, reach and…	No account needed
Indoor cycling class builder	Indoor cycling class builder: a forty-five-minute indoor cycling profile with cadence and resistance cues, ready to ride or teach. Cadence and resistance…	No account needed
Rowing machine technique	Rowing machine technique: the drive sequence, common errors and interval workouts for the rowing machine, so the row is full-body. The drive sequence…	No account needed
Hiking fitness	Hiking fitness: how to train for a long hike, pack weight and uphill effort, so the trail is enjoyed rather than endured. Pack weight, uphill effort and the…	No account needed
Trail running guide	Trail running guide: technique, gear and how uphill and downhill change the effort, for runners moving off the road. Uphill and downhill technique and gear…	No account needed
Climbing grip and finger strength	Climbing grip and finger strength: hangboard routines and grip training that build climbing-specific finger strength without the injuries. Hangboard…	No account needed
Boxing workout guide	Boxing workout guide: shadowboxing, bag work and conditioning rounds, with the combinations and footwork for a full boxing session. Shadowboxing, bag rounds…	No account needed
Kickboxing fitness	Kickboxing fitness: combination drills and round timers that turn kickboxing into cardio, with the stance and strikes learned safely. Stance, strikes and…	No account needed
Jump-rope training	Jump-rope training: jump-rope techniques, intervals and a path from basic bounce to double-unders, for fast portable cardio. From the basic bounce to…	No account needed
Rebounder and trampoline workouts	Rebounder and trampoline workouts: low-impact cardio sessions on a rebounder or trampoline, with the bounce technique that spares the joints. Low-impact…	No account needed
Skating fitness	Skating fitness: roller, inline and ice skating for cardio, with the balance drills that make skating a full workout. Roller, inline and ice sessions are…	No account needed
Ski conditioning	Ski conditioning: leg and core prep for downhill and cross-country skiing, with the strength and balance the snow demands. Leg and core strength plus balance…	No account needed
Snowboard and skate conditioning	Snowboard and skate conditioning: balance, core and ankle work for snowboarding and skateboarding, so the board is controlled rather than survived. Balance…	No account needed
Paddle sports conditioning	Paddle sports conditioning: kayak, stand-up paddleboard and canoe technique with the rotational core work that powers each stroke. Kayak, board and canoe…	No account needed
Golf fitness and rotational power	Golf fitness and rotational power: rotational power, mobility and the core moves that add distance and protect the back through the swing. Rotational power…	No account needed
Tennis conditioning	Tennis conditioning: footwork, shoulder health and on-court endurance, with the drills that keep a tennis player fast and injury-free. Footwork, shoulder…	No account needed
Parkour fundamentals	Parkour fundamentals: landing, vaults, rolls and the strength to stay safe, so parkour is learned with control before speed. Landing, vaults and rolls are…	No account needed
Recovery reference	Recovery reference: sleep, food, active recovery and what actually speeds recovery, with the myths separated from the evidence. Sleep, food and active…	No account needed
Foam-rolling guide	Foam-rolling guide: one page per muscle for foam rolling, how long and what it does and does not do, with the honest science. One page per muscle shows how…	No account needed
Massage-gun guide	Massage-gun guide: where, how long and the safety rules for a massage gun, so it helps recovery without the risks. Placement, duration and the safety rules…	No account needed
Stretching library	Stretching library: static, dynamic and PNF stretching, with before-versus-after-workout guidance and a stretch per muscle. Static, dynamic and PNF methods…	No account needed
Daily mobility routines	Daily mobility routines: joint-by-joint flows for hips, spine and shoulders, so movement stays easy through the day. Hip, spine and shoulder flows keep…	No account needed
Flexibility guide	Flexibility guide: how range of motion actually improves, with a thirty-day split program and the safety of progressive loading. A thirty-day split program…	No account needed
Cool-down library	Cool-down library: the five-minute finish for every workout type, so a session ends with a calmer body rather than a sudden stop. The five-minute finish is…	No account needed
Warm-up builder	Warm-up builder: the ramp-up sets and activation for each lift, so a warm-up prepares the movement rather than just raising the pulse. Ramp-up sets and…	No account needed
Muscle soreness guide	Muscle soreness guide: what DOMS is, what helps and when soreness is a warning rather than a badge of a good workout. What DOMS is, what helps and when…	No account needed
DOMS timeline	DOMS timeline: the twenty-four to seventy-two hour soreness explained, with the myths and the fixes that help. The twenty-four to seventy-two hour timeline…	No account needed
Rest-day guide and planner	Rest-day guide and planner: active recovery, food and what a real rest day looks like, with a planner that protects the recovery. Active recovery and food…	No account needed
Sleep for athletes	Sleep for athletes: the performance numbers behind sleep, timing and a recovery schedule, so sleep is treated as training. The performance numbers behind…	No account needed
Sprain and strain first aid	Sprain and strain first aid: the RICE and PEACE-and-LOVE approaches compared, with when a sprain needs a doctor rather than rest. RICE and PEACE-and-LOVE…	No account needed
Tendon health guide	Tendon health guide: tendinopathy explained and the load-based rehab principle, so tendons are loaded rather than rested into weakness. Tendinopathy and…	No account needed
Knee health guide	Knee health guide: the muscles that protect the knee and the strengthening that prevents pain, with a progressive routine. The muscles that protect the knee…	No account needed
Shoulder health guide	Shoulder health guide: rotator-cuff work and the push-pull balance that keeps the shoulders pain-free through heavy training. Rotator-cuff work and…	No account needed
Hip-flexor guide	Hip-flexor guide: why the hip flexors get tight, how to stretch and strengthen them, and the posture link. Why the hip flexors tighten, and how to stretch…	No account needed
Runner knee guide	Runner knee guide: the causes of runner knee, the strengthening fixes and when to stop running, with a return-to-run plan. The causes, the strengthening…	No account needed
Shin-splint guide	Shin-splint guide: the loading mistake behind shin splints, the rehab and a return-to-run plan that does not repeat it. The loading mistake, the rehab and a…	No account needed
Stretch database	Stretch database: one page per muscle with the hold, the cue and a picture, so any tight muscle can be looked up. One page per muscle holds the stretch, the…	No account needed
Foam-roll routines	Foam-roll routines: ten-minute full-body foam-roll scripts by sport, so the roller is used as a routine not a guess. Ten-minute full-body scripts by sport…	No account needed
Mobility flows	Mobility flows: follow-along mobility sequences for the morning, the desk and before a lift, so movement is a habit. Morning, desk and pre-lift sequences…	No account needed
Myofascial release guide	Myofascial release guide: trigger points, the ball and the roller, and the honest science on what myofascial release changes. Trigger points, the ball and…	No account needed
Cross-training guide	Cross-training guide: the right mix of cardio, strength and mobility by goal, so a runner lifts and a lifter runs without losing. The right cardio, strength…	No account needed
Injury-proofing program	Injury-proofing program: the prehab moves that keep shoulders, knees and back healthy, so training stays unbroken. Shoulder, knee and back prehab keeps…	No account needed
Aerobic-base guide	Aerobic-base guide: zone 2 explained, how to build an aerobic base and why it is the foundation of every endurance goal. Zone 2 and the aerobic base are…	No account needed
Endurance training guide	Endurance training guide: building stamina across run, bike and swim, with the zone-2 foundation and the long-session ramp. Run, bike and swim stamina build…	No account needed

Handy tools

Tool	What it gives you	Access
Workout and kitchen timers	Tabata, HIIT, EMOM, plank, egg and 20-20-20 eye timers in the browser. A shared link is the workout.	No account needed
Online metronome and tap tempo	A metronome from 30 to 300 BPM with tap tempo and a running-cadence mode at 150-190 steps per minute.	No account needed
Reaction time test	A psychomotor-vigilance style reaction test: your own mean and best in milliseconds, next to published reference values.	No account needed
White, pink and brown noise generator	Synthesised white, pink and brown noise in the browser with a sleep timer. No audio files, no downloads.	No account needed
What to wear for a run or walk by temperature	A layering chart from -25 to +30 C with wind and rain adjustments, so you can dress right before you step out.	No account needed
Estonian name days and today page	The Estonian folk-calendar name days, plus a daily page with the week number, next public holiday and moon phase.	No account needed
Bicycle, ski and climbing helmets	Bicycle, ski and climbing helmets: a helmet per use with the standard it must carry and what that standard actually tests: EN 1078 (bicycle), EN 1080…	No account needed
Child car seats: which one, which way round, until when	Child car seats: which one, which way round, until when: the two parallel systems explained once and properly — UN R129 (i-Size, by height) against the…	No account needed
Prams, buggies and travel systems	Prams, buggies and travel systems: what a buyer actually has to decide: lie-flat versus semi-recumbent for a newborn, the two-hour rule for car seats and…	No account needed
Baby monitors, honestly	Baby monitors, honestly: audio, video and sensor monitors compared on the things that decide the purchase: DECT versus Wi-Fi versus cloud, what "encrypted"…	No account needed
Cots, cot mattresses and safe-sleep products	Cots, cot mattresses and safe-sleep products: the measurable requirements a parent can actually check: EN 716 bar spacing, the 3 cm gap rule, cot mattress…	No account needed
Nappies: sizes, absorbency and what a year costs	Nappies: sizes, absorbency and what a year costs: a size-by-weight table across the brands sold in EE/FI/LV taken from pack labels, which never line up…	No account needed
Buying a bike	Buying a bike: frame size from height and inseam per bike type, computed and shown as a table rather than a brand chart, plus the ISO 4210 use-condition…	No account needed
E-bikes, batteries and the law	E-bikes, batteries and the law: the legal definition first — 250 W, 25 km/h, pedal assist, the exclusion in Regulation 168/2013 — then the speed-pedelec…	No account needed
Reflectors, bike lights and being seen in the dark	Reflectors, bike lights and being seen in the dark: estonia is one of the few countries where a pedestrian reflector is a legal duty with a fine attached…	No account needed
Home blood pressure monitors	Home blood pressure monitors: most home monitors sold online have never been through an independent validation, and the buyer has no way of knowing — so the…	No account needed
Body thermometers and what they can measure	Body thermometers and what they can measure: contact digital, infrared forehead, tympanic and non-contact compared on published agreement with core…	No account needed
Kitchen thermometers and safe cooking temperatures	Kitchen thermometers and safe cooking temperatures: the official safe minimum internal temperature per food, with the time-temperature equivalences that…	No account needed
Kitchen scales and weighing food accurately	Kitchen scales and weighing food accurately: anyone logging food is trusting a €12 scale, and nobody checks it. The anchor page is a calibration test using…	No account needed
Water filters at home	Water filters at home: the honest version of a category built on implication: what NSF/ANSI 42, 53, 401, 58 and 244 each actually certify, and the long list…	No account needed
Air purifiers, with the arithmetic	Air purifiers, with the arithmetic: cADR turned into a room-size formula the reader can run, and air changes per hour costed in noise and electricity, so…	No account needed
CO2, particle and radon monitors	CO2, particle and radon monitors: the single most useful fact in this category is that a cheap "CO2" sensor often measures nothing of the kind — eCO2 is…	No account needed
Humidifiers and winter indoor humidity	Humidifiers and winter indoor humidity: a Nordic flat at -15 °C outside drops to 15-20% relative humidity, and the page proves it with a psychrometric…	No account needed
Dehumidifiers, damp and drying laundry	Dehumidifiers, damp and drying laundry: compressor and desiccant machines cross over around 15 °C, which is exactly the temperature of the cellar most…	No account needed
Vacuum cleaners for dust and allergies	Vacuum cleaners for dust and allergies: a sealed system and a fitted HEPA filter are not the same thing, and the difference is where the air leaks — that is…	No account needed
Masks and respirators, by hazard	Masks and respirators, by hazard: which class for which job, in a table: FFP1/2/3 under EN 149, surgical Type I/II/IIR under EN 14683, and the American…	No account needed
Smoke, carbon monoxide and heat alarms	Smoke, carbon monoxide and heat alarms: both countries make these compulsory and both rules are widely misunderstood: Estonia has required a smoke alarm…	No account needed
Duvets, pillows and bed linen	Duvets, pillows and bed linen: what the labels legally mean: fibre names under the EU textile regulation, what a "90/10 down" declaration must contain, fill…	No account needed
Blackout curtains and blinds	Blackout curtains and blinds: blackout, dimout and "room darkening" are three different light transmissions sold as one, and the gap at the side ruins all…	No account needed
Home lighting for eyes and sleep	Home lighting for eyes and sleep: lumens per room computed from task illuminance and floor area, so "how many lumens for a kitchen" gets a number instead of…	No account needed
Bright-light lamps and dawn simulators	Bright-light lamps and dawn simulators: every lamp says 10,000 lux and none says at what distance, so the anchor page is a computed lux-against-distance…	No account needed
Office and desk chairs	Office and desk chairs: "Ergonomic" is not a defined term but EN 1335 type A/B/C is, and the display-screen-equipment directive sets the adjustability an…	No account needed
Sit-stand desks	Sit-stand desks: the buying facts nobody publishes: the height range in the furniture standard, single against dual motor, rated lifting capacity and duty…	No account needed
Sports bras and bra fit	Sports bras and bra fit: impact level matched to activity, encapsulation against compression, and the published biomechanics showing how far unsupported…	No account needed
Running and outdoor watches: what the specs mean	Running and outdoor watches: what the specs mean: a buying reference built on published validation rather than reviews: multi-band GNSS and what the…	No account needed
Headphones and safe listening	Headphones and safe listening: the dose page is the point: 80 dB for 40 hours a week, converted into what a phone's volume slider actually delivers, so "how…	No account needed
Hearing protection	Hearing protection: sNR, H/M/L and NRR read properly, with the derating that turns a box number into real attenuation, then a computed table matching the…	No account needed
Hearing aids, amplifiers and what they cost here	Hearing aids, amplifiers and what they cost here: the category is opaque on purpose, so the page states the legal difference between a medical-device…	No account needed
Sunscreen: what SPF actually buys	Sunscreen: what SPF actually buys: sPF turned into transmitted UV as a table, then the part every label hides: the test dose is 2 mg/cm², and the amount…	No account needed
Sunglasses and lens filters	Sunglasses and lens filters: filter categories 0 to 4 with their transmittance bands, and the fact almost nobody knows: category 4 is not legal for driving…	No account needed
Insect and tick repellents that work	Insect and tick repellents that work: four active substances have real published protection times — DEET, icaridin, IR3535 and PMD — and the page gives the…	No account needed
Plasters, dressings and antiseptics	Plasters, dressings and antiseptics: this guide has a section for each dressing family — film, hydrocolloid, foam, alginate, non-adherent, hydrogel — saying…	No account needed
Sticks, crutches, rollators and wheelchairs	Sticks, crutches, rollators and wheelchairs: height is the whole game with a walking stick and almost every stick in use is set wrong, so the anchor page…	No account needed
Compression socks and sportswear	Compression socks and sportswear: the classes do not line up between the German, British and French systems, which is why an online "class 2" can mean three…	No account needed
Reusable bottles, flasks and food containers	Reusable bottles, flasks and food containers: the material page does the work: 18/8 against 18/10 against 316 stainless, copolyester, glass and lined…	No account needed
Life jackets and buoyancy aids	Life jackets and buoyancy aids: the most confused purchase on the water: a 50 N buoyancy aid keeps a conscious swimmer afloat, a 150 N lifejacket turns an…	No account needed
Panel energy	The visitor types energy, protein, fat and carbohydrate per 100 g, then the grams on the scale. The tool scales every figure to that port…	No account needed
Salt brine	The visitor types a percentage and a volume of water. The tool returns salt grams. It does not tell them how long to cure. The same searc…	No account needed
Plate camera	The visitor points the camera at a plate and traces the outline with a finger. The tool estimates the area on the device, then they name …	No account needed
Barcode local	The visitor points the camera at a barcode. The tool decodes the digits on the device and shows them. The frame is discarded. The visitor…	No account needed
Ripe hue	The visitor points the camera at a fruit next to a printed strip. The tool matches the patch to the nearest strip step on the device and …	No account needed
Tray level	The visitor sets the phone on the tray. The tool shows which way is high, from the accelerometer, until the bubble sits in the middle. Th…	No account needed
Label fight	The visitor types energy and sugar per 100 g from two packages. The tool shows the difference per 100 g. The packages are in their hands.…	No account needed
Reps-in-reserve calculator	Reps-in-reserve calculator: enters a set, its reps and how many were left in the tank, and estimates the one-rep max and the next session load from the RPE…	No account needed
One-rep-max estimator	One-rep-max estimator: estimates the one-rep max from any weight and rep count using several published formulas, and gives a load chart for every percentage.	No account needed
Rest interval reference	Rest interval reference: how long to rest between sets by goal and intensity, with a shareable timer and the reasoning behind each rest length. A timer row…	No account needed
Fitness RPG quests	Fitness RPG quests: builds a character and turns workouts into quests with experience points and levels, stored in the browser so a streak becomes a story.	No account needed
Daily fitness mini-game	Daily fitness mini-game: a daily movement prompt with a score and a share card, so every day is one small playable challenge. The score and share card keep…	No account needed
Workout-as-dungeon RPG	Workout-as-dungeon RPG: each set is an encounter, each rep a hit and each rest a heal, turning a session into a dungeon run the player clears. Encounters…	No account needed
Step-count quests	Step-count quests: daily step goals presented as chapters with badges and a shareable map, so walking becomes a story the player progresses.	No account needed
Fitness bingo card	Fitness bingo card: a weekly bingo card of movement squares, plank, a walk, five thousand steps, that the player fills to win. The card fills with varied…	No account needed
Plank challenge game	Plank challenge game: a thirty-day plank ladder with a timer and a streak, so a plank becomes a daily game with a finish line. The ladder, timer and streak…	No account needed
Squat challenge game	Squat challenge game: a progressive thirty-day squat ladder with form reminders and a streak, turning bodyweight squats into a daily game. Daily rep targets…	No account needed
Running quests	Running quests: distance goals presented as story chapters with pace targets and shareable medals, so a training block reads as an adventure.	No account needed
Workout dice	Workout dice: roll for exercise, reps and rest to build a random session, so a workout can be generated in seconds. Each roll draws an exercise, a rep count…	No account needed
Card-deck workout	Card-deck workout: each suit is a movement and each number the reps; draw a hand and do the workout it deals. Suits become movements and numbers become…	No account needed
Workout roulette	Workout roulette: spin for a random exercise or a whole session, so decision fatigue never blocks the workout. The wheel spins an exercise or a whole…	No account needed
Streak tracker game	Streak tracker game: keeps a movement streak alive with milestones and a do-not-break-the-chain mechanic, turning consistency into a game. Milestones and a…	No account needed
Gamify your fitness	Gamify your fitness: the mechanics that make fitness games stick, points, levels, streaks and social proof, with templates to copy. Points, levels, streaks…	No account needed
Fitness level test	Fitness level test: a battery of standards, plank, push-ups and a short run, that assigns a level and shows what to train next. Plank, push-up and run…	No account needed
Workout XP system	Workout XP system: every session earns experience points and every level unlocks a new movement, giving a steady reason to return. Each session earns points…	No account needed
Level-up workout ladder	Level-up workout ladder: progressive workout tiers from beginner to advanced, where the next tier unlocks only when the current one is passed. The next tier…	No account needed
Fitness mini-games hub	Fitness mini-games hub: reaction, coordination and balance mini-games that double as warm-ups, with a score and a share card for each. Reaction…	No account needed
Group workout bingo	Group workout bingo: a shared bingo card friends mark together, first to a line wins, turning a week of workouts into a social game. Friends mark the same…	No account needed
Daily workout card	Daily workout card: one card a day with a movement, its reps and a coaching tip, collect the deck over time. One card a day carries a movement, its reps and…	No account needed
Steps bingo	Steps bingo: a card of step goals crossed off as they are hit through the day, turning a step count into a winnable card. Step goals are crossed off as they…	No account needed
Fitness quest lines	Fitness quest lines: choose a quest line, strength, run or mobility, and complete its chapters, with each chapter a concrete session. Strength, run and…	No account needed
Fitness streak leaderboard	Fitness streak leaderboard: milestones and share cards for any habit streak, with a leaderboard to compare against friends. Milestones and share cards…	No account needed
Family play fitness	Family play fitness: movement games kids and parents do together, turning exercise into play that the whole family shares. Games for kids and parents turn…	No account needed
Workout lottery	Workout lottery: draw a random routine and a bonus-rep ticket for the day, so the workout comes as a win. A random routine and a bonus-rep ticket make the…	No account needed
Fitness challenge hub	Fitness challenge hub: join a public challenge, plank, steps or no-sugar, with leaderboards and badges, the strongest bridge from a game to sign-up.	No account needed
Exercise calorie calculator	Exercise calorie calculator: energy burned per activity by body weight and duration, with a daily total that is honest about its limits. Energy per activity…	No account needed
Heart-rate reference	Heart-rate reference: max heart rate, resting heart rate and the formulas, with a zone finder and what the numbers mean. Max and resting heart rate, the…	No account needed
Heart-rate zone calculator	Heart-rate zone calculator: the five zones calculated from max and resting heart rate, with the training goal of each. The five zones are calculated and…	No account needed
VO2 max estimator	VO2 max estimator: estimates VO2 max from a run, walk or step test, with what the number means by age and sex. A run, walk or step test estimates the…	No account needed
Pace-time-distance calculator	Pace-time-distance calculator: distance, pace and time solved in every direction for run and swim, so a target can be planned. Distance, pace and time are…	No account needed
Sweat-rate calculator	Sweat-rate calculator: weigh before and after exercise to get fluid needs per hour, so hydration matches the loss. A before-and-after weigh-in gives fluid…	No account needed
Activity-level calculator	Activity-level calculator: the physical-activity-level multiplier from a daily routine, and what it means for calories. The daily activity multiplier is…	No account needed
Daily step calculator	Daily step calculator: how many steps a goal needs and the calories they burn, with a step count for every target. Step goals and their calories are shown…	No account needed
Distance calculator	Distance calculator: run, walk, cycle and swim distances from time and pace, solved for any input. Run, walk, cycle and swim distances are solved from time…	No account needed
Speed converter	Speed converter: kilometres per hour, miles per hour and pace per kilometre or mile, converted both ways. Kilometres per hour, miles per hour and pace…	No account needed
Incline calculator	Incline calculator: treadmill incline and outdoor gradient to effort, plus elevation gain for a route. Treadmill incline and outdoor gradient map to effort…	No account needed
Treadmill calculator	Treadmill calculator: speed, incline and body weight to pace and calories, so the treadmill readout is understood. Speed, incline and weight map to pace and…	No account needed
Rowing erg calculator	Rowing erg calculator: split time, watts and calories on a rowing erg, with the conversion a monitor would show. Split time, watts and calories are…	No account needed
Power calculator	Power calculator: watts to pace for cycling and rowing, and watts per kilogram for climbing and racing. Watts to pace and watts per kilogram are solved for…	No account needed
MET calculator	MET calculator: activity MET values to calories by body weight, with the metabolic-equivalent table behind it. Activity MET values are turned into calories…	No account needed
Fitness test battery	Fitness test battery: the Cooper run, plank and push-up tests scored by age and sex, so a fitness level is measured not guessed. The Cooper run, plank and…	No account needed
Field VO2 tests	Field VO2 tests: the Cooper and Rockport walk tests with scoring, so VO2 max can be measured without a lab. The Cooper and Rockport walk tests score VO2…	No account needed
Beep test	Beep test: the multi-stage beep test with the audio, the levels and the score chart, ready to run. The multi-stage test comes with the audio, the levels…	No account needed
Training readiness score	Training readiness score: resting heart rate, sleep and soreness combined into a train-or-rest signal for the day. Resting heart rate, sleep and soreness…	No account needed
Daily calorie burn	Daily calorie burn: total daily energy expenditure from activity, split by resting and exercise, for a training day. Total daily burn is split into resting…	No account needed
Lean body mass calculator	Lean body mass calculator: body fat, lean mass and the protein target it implies, so a diet is set by lean tissue not weight. Body fat, lean mass and the…	No account needed
Body-fat estimator	Body-fat estimator: body fat from tape measurements with the Navy and three-site methods, with the honest error range. The Navy and three-site methods…	No account needed
Metabolism guide	Metabolism guide: basal metabolic rate, resting metabolic rate, NEAT and what actually moves the daily burn. BMR, RMR and NEAT are explained, with what…	No account needed
Resting metabolic rate calculator	Resting metabolic rate calculator: the Mifflin-St Jeor estimate of resting burn, with a plain explanation of the number. The Mifflin-St Jeor estimate is…	No account needed
Fitness benchmark tables	Fitness benchmark tables: strength and endurance standards by body weight, age and sex, so a lift or run is measured against a table. Strength and endurance…	No account needed

Reference

Tool	What it gives you	Access
Muscle and body-part reference	One page per muscle and body part: where it is, what it does, which exercises load it and which stretches release it.	No account needed
Food compounds: acid load, purines, oxalate and histamine	The food tables that sit outside the usual nutrients: PRAL acid load computed per food, plus purine, oxalate and histamine groupings.	No account needed
Reference intakes by nutrient, age and sex	How much of each nutrient a person actually needs per day by age, sex and life stage, with the foods that get you there.	No account needed
Herb and spice reference: evidence, dose and interactions	What the evidence supports for each common herb, the usual dose and form, and which medicines it interacts with.	No account needed
Skincare ingredient dictionary	What each common skincare ingredient does, what the evidence supports, and which ones need care in pregnancy or sunlight.	No account needed
House plants: care and pet toxicity	Light, water and temperature for each common house plant, and above all whether it is toxic to cats, dogs or small children.	No account needed
Ingredient substitute guide	Find practical ingredient-substitution ratios for baking and cooking, plus what each swap changes in texture, rise, moisture, flavour and calories.	No account needed
Home preserving: freezing, pickling, fermenting and jam	How to keep each food by method, with the salt, sugar and acidity ratios that make it safe and what each method does to the nutrients.	No account needed
Mineral water mineral content	Calcium, magnesium, sodium and bicarbonate per litre for bottled waters, and which one suits a low-sodium or high-magnesium goal.	No account needed
Nicotine content: pouches, cigarettes and vapes	How much nicotine is in each product format and strength, how they compare with one cigarette, and what quitting from there looks like.	No account needed
Pollen seasons and cross-reactive foods	When each allergenic plant pollinates in the Nordic and Baltic region, and which foods cross-react with it.	No account needed
Fish: minimum sizes, closed seasons and eating advice	Minimum size and closed season per species, plus the official advice on how often each fish is safe to eat.	No account needed

Places and public services

Tests and calculators

Tool	What it gives you	Access
Self-assessment questionnaires with instant scoring	Published screening questionnaires for mood, anxiety, stress, alcohol and sleep, scored in your browser with a clear next step.	No account needed
Big Five personality test	The public-domain Big Five inventory scored in your browser, with what each trait means for habits, sleep and training.	No account needed
Health risk calculators: diabetes, heart and life expectancy	Published risk equations for type 2 diabetes, cardiovascular risk, heart age and life expectancy, computed on the page.	No account needed
Lung function: predicted peak flow and spirometry	What your predicted peak flow and spirometry values are for your age, height and sex, and what a low reading means.	No account needed
Strength standards and one-rep-max calculators	Where a squat, bench, deadlift or press sits against real lifter data for your bodyweight, plus the standard 1RM formulas.	No account needed
Calories burned by everyday activity	What housework, shovelling snow, gardening, a work shift or playing with children actually costs in calories at your body weight.	No account needed
Fever and childrens medicine dosing by weight	What counts as a fever at each age, the weight-based paracetamol and ibuprofen tables, and when to call a doctor instead.	No account needed
Driving hours, rest breaks and fatigue	The EU driving and rest-time rules as a calculator, plus what hours awake do to reaction time compared with alcohol.	No account needed
Fitness tests for the services: standards and preparation	The physical standards for conscription, police, rescue and border guard by age and sex, with a twelve-week preparation block.	No account needed
Shift work: sleeping around nights and rotations	A sleep plan for each rotation pattern, when to stop caffeine before a night shift, and how to get home safely after one.	No account needed
Blood donation: who can give and what to eat	What actually stops you donating and for how long, what to eat before and after, and how blood types are inherited.	No account needed
Screen time by age: guidance and sleep	What the published guidance says by age, how evening screens affect sleep, and a calculator for a realistic family week.	No account needed

Situations and life stages

Tool	What it gives you	Access
Teeth: eruption timelines, enamel and what to eat	When each tooth arrives and falls out, which foods erode enamel, and what to eat after an extraction or with braces.	No account needed
Before and after a medical procedure: eating and fasting	Whether you can eat before a blood test, how colonoscopy prep works day by day, and what to eat after surgery or dental work.	No account needed
Injury rehab: exercises by stage	What to do in each phase after a common injury or joint operation, when to progress, and the red flags that mean stop.	No account needed
Stretching and mobility routines	One page per stretch with the muscle it targets and how long to hold it, plus routines for desks, runners, hips and lower back.	No account needed
Massage and self-massage: what helps and what does not	What the evidence supports for each massage type, how to use a foam roller by body part, and when massage is a bad idea.	No account needed
Staying strong after 65: balance, protein and sleep	Balance and fall-prevention exercises, the higher protein target that comes with age, and how sleep changes after sixty-five.	No account needed
Mens health by decade	What the evidence says about testosterone and diet, prostate checks by age, hair loss, fertility and the checks worth having.	No account needed
Religious fasting: calendars and nutrition	How each religious fast is structured, what may be eaten on which day, and how to keep protein and hydration up through it.	No account needed
Menopause and perimenopause	The symptom timeline, HRT evidence plainly, bone and heart changes, protein and calcium targets, sleep and strength training.	No account needed
Teenagers 13-18	Sleep need and school start times, growth spurts and calories, sport nutrition, iron for girls, acne and diet myths, and screens.	No account needed
Baby 0-24 months	Feeding by month, weaning stages, the vitamin D drop rule, sleep by month, growth, allergen introduction, and what wet nappies mean.	No account needed
After birth: recovery and return to exercise	The recovery timeline, pelvic floor, diastasis recti check, return to exercise by week, nutrition while breastfeeding, and sleep survival.	No account needed
Pregnancy exercise and nutrition by trimester	What is safe, what stops, heart-rate myths, pelvic floor, the foods per trimester, iron, folate and iodine, and sleep positions.	No account needed
Student health on a budget	Exam-week sleep, caffeine limits, cheap high-protein food, alcohol, mood and loneliness resources, and the student health services per country.	No account needed
Healthcare for newcomers	How to register with a GP, insurance rules, emergency numbers, pharmacies and mental health routes in Estonia, Finland and Latvia.	No account needed
Children 1-12: portions and picky eating	Portion sizes by age, sugar limits, evidence-based picky-eating tactics, lunchbox ideas with calories, and nut-free school rules.	No account needed
Sports nutrition by sport	What to eat before, during and after — running, cycling, swimming, football, hockey, skiing and strength — plus carb loading and protein timing.	No account needed
Heatwave health	Hydration by activity, sleeping in heat, babies, older adults and medication, heat illness signs, and the cooling that works.	No account needed
Eating disorders: signs and where to get help	The signs for the person, parents and friends, why calorie tracking can be part of the problem, and where to get help per country.	No account needed
Eating during cancer treatment	Nausea, taste changes and mouth soreness, keeping protein up, food safety when immune-suppressed, and the "cancer diet" claims graded.	No account needed
Swallowing difficulty and texture levels	The IDDSI texture levels explained with foods per level, thickening, safe positions, and protein per level.	No account needed
PCOS: the diet and exercise evidence	Diagnosis basics, insulin resistance, the diet and exercise evidence, inositol and other supplements graded, and weight and fertility facts.	No account needed
Menstrual health and the cycle	Iron and the cycle, PMS evidence, cycle-based training myths graded, period pain options, and when bleeding is abnormal.	No account needed
Care for an ageing parent	The options per country — home care, day centres, care homes — what they cost, benefits, how to choose, and nutrition and falls at home.	No account needed
How a sick note actually works	How a sick note actually works: this guide has a section for each situation in the sick-leave process rather than one page per country: opening a…	No account needed
Care leave: staying home with a sick child or relative	Care leave: staying home with a sick child or relative: the care certificate is a separate instrument from your own sick note and nobody explains it: how…	No account needed
Parental leave: the mechanics, not the money	Parental leave: the mechanics, not the money: this guide has a section for each leave type per country — pregnancy and maternity leave, father's leave…	No account needed
Family allowances, and which country pays when parents work in two	Family allowances, and which country pays when parents work in two: this guide has a section for each allowance per country — child allowance, large-family…	No account needed
Child maintenance: the minimum, the claim, and the non-payer	Child maintenance: the minimum, the claim, and the non-payer: this guide has a section for each step and per country: how the statutory minimum is…	No account needed
Student money, and the insurance that quietly comes with it	Student money, and the insurance that quietly comes with it: this guide has a section for each country per study level covering the grants and loans, plus…	No account needed
Are you actually insured, and what happens in the gap	Are you actually insured, and what happens in the gap: this guide has a section for each basis of cover — employee, board member, self-employed, registered…	No account needed
What you pay at the counter, and the cap that stops it	What you pay at the counter, and the cap that stops it: this guide has a section for each point of care per country — the GP visit and the home visit, the…	No account needed
Why the same medicine costs a different amount at the counter	Why the same medicine costs a different amount at the counter: this guide has a section for each reimbursement rate, per threshold and per receipt line…	No account needed
What a procedure costs, and who pays which part of it	What a procedure costs, and who pays which part of it: every country here publishes a statutory price list of health services with a code and a euro price…	No account needed
Getting a wheelchair, a hearing aid or a CPAP paid for	Getting a wheelchair, a hearing aid or a CPAP paid for: this guide has a section for each device group from the official subsidised lists — hearing aids…	No account needed
The blue card, and the two different ways to be treated abroad	The blue card, and the two different ways to be treated abroad: three page types. The card itself: who issues it, how long it takes, and the provisional…	No account needed
Your prescription in another country, and medicines in your luggage	Your prescription in another country, and medicines in your luggage: two families. First, the cross-border e-prescription: which countries will dispense an…	No account needed
What your policy actually covers, read before you need it	What your policy actually covers, read before you need it: this guide has a section for each policy type — travel, accident, critical illness, life, private…	No account needed
The occupational health check: who must go, how often, and	The occupational health check: who must go, how often, and: what the doctor may tell your employer. One page per hazard that legally triggers a check —…	No account needed
The day something happens at work	The day something happens at work: for the first twenty-four hours — what to say, what must be written down, who reports it and within what time — then one…	No account needed
The work-ability assessment, step by step	The work-ability assessment, step by step: for what the assessor actually reads, one for the entries your doctor must have made before you apply and by…	No account needed
The disability degree: a different system, with different money	The disability degree: a different system, with different money: the two systems are constantly confused, and the confusion costs people money. One page per…	No account needed
Who pays for rehabilitation, and how you get into the queue	Who pays for rehabilitation, and how you get into the queue: this guide has a section for each route: social rehabilitation, work-related rehabilitation…	No account needed
Being paid to care for a family member	Being paid to care for a family member: the amount is set locally, so this is genuinely programmatic: one page per Estonian municipality (79 of them) and…	No account needed
Your payslip, line by line	Your payslip, line by line: this guide has a section for each line that can appear on a Baltic or Finnish payslip: social tax, the unemployment insurance…	No account needed
Working time: the limits, the rest, and what an extra hour is worth	Working time: the limits, the rest, and what an extra hour is worth: this guide has a section for each rule: the daily and weekly maxima and the reference…	No account needed
Leave days: how they build up, what they are worth, when they expire	Leave days: how they build up, what they are worth, when they expire: this guide has a section for each question: how annual leave accrues in each country…	No account needed
Ending a job: notice, redundancy and the final envelope	Ending a job: notice, redundancy and the final envelope: a notice-period table per country by length of service, then one page per ending: redundancy and…	No account needed
Registering as unemployed, and the insurance that comes with it	Registering as unemployed, and the insurance that comes with it: for registration itself and the short window that keeps your health insurance unbroken, one…	No account needed
Health cover, sick pay and pension when you are your own employer	Health cover, sick pay and pension when you are your own employer: this guide has a section for each legal form per country — the Estonian sole trader, an…	No account needed
Working in one country and living in another	Working in one country and living in another: start with the A1 certificate: which country's social security you pay into, who applies, how long it takes…	No account needed
The tax rules on health and sport spending	The tax rules on health and sport spending: this guide has a section for each category of the employer's tax-free health promotion allowance in each country…	No account needed
When you can retire, and what the state will actually pay	When you can retire, and what the state will actually pay: this guide has a section for each birth year per country for the retirement age, because the age…	No account needed
The funded pension pillars, explained without a sales pitch	The funded pension pillars, explained without a sales pitch: this guide has a section for each decision rather than per product: what each pillar is and who…	No account needed
What your own municipality pays, and how to ask for it	What your own municipality pays, and how to ask for it: this guide has a section for each local authority — 79 in Estonia, 43 in Latvia, plus the Finnish…	No account needed
The medical certificate you need for the thing you want to do	The medical certificate you need for the thing you want to do: this guide has a section for each certificate: the driving licence medical with the actual…	No account needed
The forms themselves, field by field	The forms themselves, field by field: this guide has a section for each official form. First the EU portable documents, which are named in every…	No account needed
"Who pays for this?" — one decision tree per situation	"Who pays for this?" — one decision tree per situation: about thirty situation pages, each ending at a named institution, a named form and a deadline: I…	No account needed
Challenging a decision that went against you	Challenging a decision that went against you: this guide has a section for each decision type — a refused work-ability decision, a disability degree set too…	No account needed
When the employer is in the wrong	When the employer is in the wrong: this guide has a section for each problem — unpaid wages, unpaid overtime, an unlawful dismissal, an unpaid final…	No account needed
Your rights as a patient, and what to do when care goes wrong	Your rights as a patient, and what to do when care goes wrong: each for consent and refusal, a second opinion, access to your own record and to a…	No account needed
Deciding for someone who cannot decide, and saying now what you	Deciding for someone who cannot decide, and saying now what you: want later. One page per instrument per country: the advance care directive where it exists…	No account needed
The paperwork after a death	The paperwork after a death: for the first forty-eight hours in order — who certifies the death, where the certificate comes from, what a funeral director…	No account needed
When the money runs out: what may be taken and what may not	When the money runs out: what may be taken and what may not: the single most useful number here is published every year in every country and is almost…	No account needed
Roster bedtime	The visitor types shift start and end for a few days. The tool places a sleep block in the longest gap and shows the hours. They edit any…	No account needed
Prep grid	The visitor ticks chop, cook and cool, and types minutes for each. The tool lays them on a Sunday clock so the oven and the board are not…	No account needed
Habit grid	The visitor types one habit. The tool prints a card with seven empty boxes and nothing else on it. The card is the whole job, a thing to …	No account needed
Freezer FIFO	The visitor names what is in the freezer and types a date on each pack. The tool sorts oldest first and prints the order. The dates are t…	No account needed
Cost log	The visitor types an amount after a shop or a meal out. The tool sums the week on this device. The receipts stay in their pocket.	No account needed

Visual and study assets

Everyday complaints

Tool	What it gives you	Access
Insomnia self-help	CBT-I explained — sleep restriction, stimulus control, the wind-down — what the evidence says about sleep hygiene alone, and melatonin graded.	No account needed
Snoring and sleep apnoea	Causes, positional therapy, weight, alcohol, the mouth-tape trend graded, what a sleep study is, and CPAP basics.	No account needed
Migraine and headache	Types, the trigger evidence — tyramine, caffeine, sleep, skipped meals — a printable diary, and when it is an emergency.	No account needed
Stress and anxiety self-help	The techniques with evidence — breathing, exercise, sleep, caffeine cuts — the ones without, and when to get help.	No account needed
Adult ADHD	Recognising it, the ASRS screener, sleep and diet myths, the exercise evidence, and how to get assessed per country.	No account needed
Back and neck pain	The evidence — stay active, most resolves in weeks — red flags, the exercises, sleeping positions, desk setup, and imaging myths.	No account needed
Feet: plantar fasciitis to shoe fit	Plantar fasciitis, bunions, flat feet, shoe fit, running-shoe rotation, diabetic foot care, and toenails.	No account needed
Hangover: what the evidence supports	Hydration timing, food, congeners and the pills — what actually helps, what does not, and when it is poisoning.	No account needed
Always tired? The causes in order	Sleep debt, iron, thyroid, vitamin D, mood, apnoea, medication, alcohol — what to check first and when to see a doctor.	No account needed
Muscle cramps	Night leg cramps, exercise cramps, the magnesium and pickle-juice evidence, stretching, hydration, and medication causes.	No account needed
Colds and flu self-care	What shortens it — zinc lozenges, rest — what does not, honey for cough, exercise-while-ill rules, and when to see a doctor.	No account needed
Cravings and emotional eating	The biology, sleep and protein effects, the tactics with evidence, and when it is more than a craving.	No account needed
Cookware and health	Non-stick coatings, PFAS, cast iron and dietary iron, aluminium, copper, ceramic claims and microwave plastics — what the evidence supports.	No account needed

Training and body change

Tool	What it gives you	Access
Gaining muscle	Surplus size, rate of gain by training age, protein per kilogram, distribution, sleep, the "dirty bulk" maths, and what newbie gains are.	No account needed
Losing fat well	Rate of loss and muscle preservation, protein, resistance training, diet breaks, the refeed evidence, and why the scale lies.	No account needed
Gaining weight when underweight	For the naturally thin, after illness, and older adults with poor appetite: calorie-dense foods, small frequent meals, and appetite causes.	No account needed
Meal timing: what matters and what does not	Breakfast-skipping evidence, eating windows versus total calories, protein distribution across the day, and late eating and sleep.	No account needed
Recovery from training	DOMS science, sleep as the main lever, protein, active recovery, deloads, overtraining signs, and the gadgets.	No account needed
Warm-up and cool-down	Dynamic warm-up by sport, the static-stretching-before-exercise evidence, injury-prevention programmes, and what a cool-down actually does.	No account needed
Exercise with a health condition	Heart disease, hypertension, diabetes, asthma, arthritis, osteoporosis, pregnancy, on beta-blockers: what is safe and the red flags.	No account needed
Measuring body composition	DEXA, BIA scales and the morning rule, calipers, the navy formula, waist and photos — which to trust for what.	No account needed
Why the scale moved	Water, salt, carbs and glycogen, the cycle, bowel, time of day, alcohol, new training — and what a weekly average is.	No account needed
Nordic walking	Pole length by height, technique, calories versus walking, joints, and the club scene in Estonia and Finland.	No account needed
Pilates by exercise and routine	One page per exercise plus routines for core, back pain, postpartum and desk — and the evidence for back pain.	No account needed
Athletic testing norms	Vertical jump, broad jump, sprint, agility and beep test norms by age and sex, for coaches, PE and players, with a self-test.	No account needed
Workout split picker	Workout split picker: answers how many days a week someone can train and returns the workout split that fits: push-pull-legs, upper-lower, full-body or a…	No account needed
Full-body routine reference	Full-body routine reference: a page per weekly frequency, two, three or four sessions, with the exercises, set and rep ranges and rest periods that make a…	No account needed
Upper-body training hub	Upper-body training hub: programs for chest, back, shoulders and arms organised by level, with the classic push-day and pull-day templates laid out set by…	No account needed
Lower-body training hub	Lower-body training hub: programs for quads, hamstrings, glutes and calves with squat and hip-hinge progressions arranged by level. Covers the leg-day…	No account needed
Bro-split explained	Bro-split explained: explains the classic one-muscle-per-day split with a full week template: chest day, back day, shoulder day, arm day and leg day. Notes…	No account needed
Start-strong 5x5 protocol	Start-strong 5x5 protocol: a generic five-by-five strength protocol with two alternating workouts, the add-weight-every-session rule and a deload path…	No account needed
Wave-loading 5/3/1 reference	Wave-loading 5/3/1 reference: explains wave loading and a four-week percentage cycle for the main lifts, with the training-max calculation and accessory…	No account needed
Squat peaking cycle	Squat peaking cycle: a six-week squat progression with a volume block, a build block and a peak week, plus how often to squat and how to autoregulate the…	No account needed
Deload week guide	Deload week guide: the signs that call for a deload, how much volume to cut, what to keep, and a week template that recovers without losing strength.	No account needed
Periodization for lifters	Periodization for lifters: explains linear, undulating and block periodization in plain terms and which fits which goal, so a lifter can plan months instead…	No account needed
Training microcycle builder	Training microcycle builder: builds one training week by arranging sessions by stimulus and placing recovery days automatically, then checks the weekly…	No account needed
Mesocycle block planner	Mesocycle block planner: plans a multi-week training block with a base phase, a build phase and a peak phase, and sets the load ramp between them.	No account needed
Taper calculator	Taper calculator: calculates how much training to cut in each of the final weeks before a race or meet, based on event length, so the athlete arrives rested…	No account needed
Competition peak week	Competition peak week: the final week before a competition: weight cut, carbohydrate timing, sodium and water, and the last light sessions, laid out day by…	No account needed
Sets, reps and load reference	Sets, reps and load reference: a table of the set and rep ranges that build strength, size, power and endurance, with the load percentage each range implies.	No account needed
Rep targets by goal	Rep targets by goal: the repetition ranges that build strength, muscle, power and endurance, listed per lift category so a lifter picks the right range for…	No account needed
Superset library	Superset library: antagonistic, agonist and pre-exhaust superset pairings for each muscle group, with the logic behind each pairing and when it saves time.	No account needed
Drop-set guide	Drop-set guide: how to strip weight between sets, when drop sets beat straight sets, and the fatigue cost that makes them a finisher rather than a base.	No account needed
Tri-set and giant-set templates	Tri-set and giant-set templates: time-saving templates that chain three or more exercises back to back, with the ordering rules and when giant sets fit a…	No account needed
Linear progression guide	Linear progression guide: the add-weight-every-session rule explained, when it stalls, and what to switch to after the beginner phase ends. The stall tests…	No account needed
Lifting tempo guide	Lifting tempo guide: explains the eccentric-pause-concentric digits of a lifting tempo and how changing each phase changes the training stimulus.	No account needed
Training program index	Training program index: a searchable index of training programs by goal, days per week and equipment, each summarised with a link to the full guide or the…	No account needed
Exercise database	Exercise database: one page per movement with the muscles worked, setup, cues, common mistakes and a reference image, so any exercise can be looked up by…	No account needed
Interactive muscle map	Interactive muscle map: click a muscle to see the exercises that load it, the stretches for it and the foods that support it, linking the training and…	No account needed
Exercise form checklists	Exercise form checklists: the one-line setup, three cues and one common mistake for each exercise, presented as a fast checklist to review before a set.	No account needed
Squat technique deep-dive	Squat technique deep-dive: stance, depth, bar position, mobility fixes and programming for the squat, with the common faults and how to correct each.	No account needed
Deadlift technique deep-dive	Deadlift technique deep-dive: conventional versus sumo stance, bracing, lockout and how to keep the back safe, with the common faults and their fixes.	No account needed
Bench press technique deep-dive	Bench press technique deep-dive: arch, leg drive, grip width and shoulder safety for the bench press, with the faults that cause shoulder pain and how to…	No account needed
Overhead press technique deep-dive	Overhead press technique deep-dive: bar path, core bracing and the difference between a strict press and a push press, with the faults and fixes. A set-up…	No account needed
Pull-up progression	Pull-up progression: a path from dead hangs to weighted pull-ups, with grips, assistance methods and programming to reach the first rep and beyond.	No account needed
Chin-up and neutral-grip guide	Chin-up and neutral-grip guide: how the supinated and neutral grips change the muscles worked, and a path to the first chin-up with assistance methods.…	No account needed
Row technique library	Row technique library: barbell, dumbbell, cable and inverted rows with the form fixes for each, so the back is loaded without the shoulders doing the work.	No account needed
Lunge and split-squat guide	Lunge and split-squat guide: the lunge family, reverse and walking lunges and the split squat, with balance fixes and programming for legs and glutes.	No account needed
Glute bridge and hip-thrust guide	Glute bridge and hip-thrust guide: setup, cues and load progression for the glute bridge and hip thrust, the two movements that best isolate the glutes.…	No account needed
Plank technique guide	Plank technique guide: correct alignment, the common fails that make a plank useless, and a progression from knees to weighted planks. A posture checklist…	No account needed
Biceps curl guide	Biceps curl guide: barbell, dumbbell, hammer and preacher curls compared, with the form cues and what actually drives arm growth. A comparison table ranks…	No account needed
Triceps extension guide	Triceps extension guide: the three heads of the triceps and the extensions and pushdowns that hit each, with form cues and common mistakes. Overhead…	No account needed
Lat pulldown guide	Lat pulldown guide: grip-width form fixes for the lat pulldown and its family, with how to feel the lats rather than the arms. Grip, bar path and tempo cues…	No account needed
Leg press guide	Leg press guide: a foot-placement map that shifts the leg press between quads and glutes, with depth and safety cues. High, mid and low foot positions are…	No account needed
Core training beyond sit-ups	Core training beyond sit-ups: anti-extension, anti-rotation and carry work that trains the core for what it actually does, with a routine that skips crunches.	No account needed
Ab-wheel roll-out guide	Ab-wheel roll-out guide: form, progression and why the ab-wheel roll-out beats crunches for core strength, with a path from knees to standing. The…	No account needed
Calf training guide	Calf training guide: straight-knee versus bent-knee calf raises, tempo, and the high-frequency approach that actually grows stubborn calves. Tempo and…	No account needed
Hip thrust guide	Hip thrust guide: setup, bar placement, full range of motion and load progression for the barbell hip thrust, the strongest glute builder.	No account needed
Kettlebell exercise library	Kettlebell exercise library: the swing, clean, snatch and Turkish get-up with form checklists, plus a program that covers strength and conditioning in one…	No account needed
Dumbbell-only program	Dumbbell-only program: a complete home routine built around a single pair of dumbbells, covering every muscle with progressions for each movement.	No account needed
Barbell movement guide	Barbell movement guide: the big barbell lifts and their form fundamentals, plus how to pick and progress the bar for strength. Squat, press, row and deadlift…	No account needed
Resistance-band library	Resistance-band library: a full-body routine with resistance bands only, anchored and looped, with progressions that replace the gym for travel or home.	No account needed
Calisthenics skill tree	Calisthenics skill tree: the skill tree from basics to muscle-up, with the progression for each movement laid out step by step. From basics to muscle-up…	No account needed
Bodyweight workout program	Bodyweight workout program: a full no-equipment routine with progressions for every movement, so strength can be built anywhere. Progressions for every…	No account needed
Gymnastic strength training	Gymnastic strength training: rings, levers and the gymnastic basics sequenced safely, so strength is built with control. Rings, levers and the gymnastic…	No account needed
Push-up progression	Push-up progression: a path from wall push-ups to the one-arm push-up, with a thirty-day ladder and the form that protects the shoulders. From wall to…	No account needed
Sit-up alternatives	Sit-up alternatives: why planks and roll-outs beat sit-ups for core strength, with a ladder that replaces the crunch. Planks and roll-outs replace the…	No account needed
Burpee guide and ladder	Burpee guide and ladder: burpee form, scaling and a tabata-style finisher, so the movement everyone dreads is done right. Scaling and a tabata-style…	No account needed
Dip progression	Dip progression: from bench dips to ring dips, with the form and shoulder safety that keep the dip pain-free. From bench to ring dips, the form and shoulder…	No account needed
Muscle-up transition drills	Muscle-up transition drills: the transition drills that carry a pull-up into a muscle-up, with the false grip and the ring path. The false grip and the…	No account needed
Pistol squat progression	Pistol squat progression: mobility, balance and strength steps to the one-leg squat, with the regression that gets there safely. Mobility, balance and…	No account needed
Handstand progression	Handstand progression: wrist prep, balance drills and the path to a free-standing hold, sequenced so the skill is earned. Wrist prep, balance drills and the…	No account needed
Planche progression	Planche progression: the leverage progressions from tuck to full planche, with the wrist and core strength they demand. From tuck to full, the leverage…	No account needed
Front-lever progression	Front-lever progression: the tuck-to-full path for the front lever, with the scapular strength and body line it requires. Tuck-to-full steps and the…	No account needed
Back-lever progression	Back-lever progression: the rear body-line holds and how to build the back-lever safely, with the progression steps. The rear body-line holds are built with…	No account needed
Human-flag training	Human-flag training: the lat, oblique and grip work behind the side hold, with the progression from tuck to full flag. Lat, oblique and grip work build the…	No account needed
Grip strength guide	Grip strength guide: crush, pinch and support grip explained, with why grip strength predicts health and how to train each. Crush, pinch and support grip are…	No account needed
Grip workout	Grip workout: a short routine with hangs, holds and carries that builds grip for lifting and everyday life. Hangs, holds and carries build grip that carries…	No account needed
Forearm training guide	Forearm training guide: the wrist flexors and extensors, with a size routine and how forearm work supports the big lifts. Wrist flexor and extensor work…	No account needed
Dead-hang challenge	Dead-hang challenge: hang for time, fix posture and build grip, with a thirty-day ladder and a timer for the daily hang. A timed ladder and a posture fix…	No account needed
Hangboard guide	Hangboard guide: beginner hangboard protocols, edge sizes and injury-safe volume, so finger strength builds without the tweaks. Beginner protocols, edge…	No account needed
Isometric training guide	Isometric training guide: holds, the strength science behind isometrics and where to place them in a program. Holds and the strength science behind them are…	No account needed
Eccentric training guide	Eccentric training guide: slow negatives for strength and size, with a routine and the technique that keeps them safe. Slow lowering is shown to build…	No account needed
Plyometric training guide	Plyometric training guide: jump and bound progressions with a landing-safety chapter, so power is built without the knees paying for it. Jump and bound…	No account needed
Power-clean basics	Power-clean basics: the clean and power-clean progressions for beginners, with the hip extension and catch that make the lift. The hip extension and catch…	No account needed
Snatch progression	Snatch progression: the snatch and overhead-squat progressions with the mobility prerequisites, learned in stages. The lift and overhead squat are built…	No account needed
Resistance-training guide	Resistance-training guide: the why of weights, reps and progressive overload, so a beginner understands the load before lifting it. The why of weights, reps…	No account needed
Free-weights guide	Free-weights guide: dumbbells, barbells and kettlebells compared, with how to pick and progress each for a goal. Dumbbells, barbells and kettlebells are…	No account needed
Weighted-vest guide	Weighted-vest guide: walking and calisthenics with added load, with the safety rules that keep the vest useful. Loaded walking and calisthenics are shown…	No account needed

Local and seasonal

Programmatic aggregators

Content brands and skills

Tool	What it gives you	Access
Recovery and wellness gadgets graded	Massage guns, red-light panels, compression boots, EMS, grounding mats, blue-light glasses and smart rings: the evidence and the price.	No account needed
Self-experiments you can run	Caffeine cut-off, sleep window, protein timing, walking after meals, cold showers — each with a protocol, a measurement template and what a real effect looks like.	No account needed
What to keep in the kit	Home first-aid kit, gym bag, hospital bag, car kit, hiking day pack and travel health kit — printable checklists for each.	No account needed
Civil preparedness at home	The 72-hour food and water store the national campaigns ask for, what to stock and rotate, cooking without power, and fridge safety in a blackout.	No account needed
Breathing techniques	Box, 4-7-8, physiological sigh, coherent breathing, Buteyko and nasal breathing in sport — one page per technique with the evidence and a browser timer.	No account needed
Food for hiking and camping	Calories per gram ranking from the food database, no-cook menus, water planning, and a day-count planner.	No account needed
Longevity practices graded	What has human data — exercise, sleep, not smoking, social ties, blood pressure — what is animal-only, and what is marketing.	No account needed
Habit science	How long habits really take, cues and friction, implementation intentions, streak psychology, and why most resolutions fail.	No account needed
Named diets reviewed	One page per diet — keto, paleo, carnivore, Mediterranean, DASH, Nordic, 5:2 and more: what it is, the evidence, the risks, and the verdict.	No account needed
"Superfoods" checked	One page per food: what is in it per 100 g, the claim, the human evidence, and the cheaper local equivalent.	No account needed
Medicine-and-lifestyle checks	One page per medicine group: food, alcohol, exercise, sleep and sun effects — the lifestyle side of interactions.	No account needed

Site index

Tool	What it gives you	Access
Everything: the full TempoLife index	Every page on TempoLife in one place: all the tools and references plus the app areas — food data, calculators, questions and more.	No account needed

Learn

Platform and integrations

Tool	What it gives you	Access
Developer portal	The food and nutrition API: OpenAPI spec, self-serve keys, rate limits and usage.	Works better signed in
Sign in with TempoLife	Let people connect their TempoLife account to your app with scoped, revocable consent.	Works better signed in
Integrations	Connect Strava, Garmin, Polar, Oura, Withings and Apple Health, with a setup guide for each.	Works better signed in
Automations and webhooks	Triggers and actions for Zapier, Make and IFTTT, plus raw webhooks you can point anywhere.	Works better signed in
Browser extension	Nutrition on any recipe or delivery page, and one-click logging from the page you are on.	No account needed
Embeddable widgets	Drop a calorie calculator, a recipe nutrition card or a fasting timer into your own site or WordPress.	No account needed
Log by email	Send a meal photo to your own private address and it is analysed and logged for you.	Works better signed in
Service status	Uptime, API response times, incident history and what changed in the data.	No account needed
Doctor-ready health report	A printable summary of weight, sleep, activity and medicines over any period, plus a machine-readable export.	Works better signed in
Public roadmap	What is being built, what is shipped and what you can vote for next.	Works better signed in
Help translate TempoLife	Suggest and vote on translations. The four current languages are the template for the next one.	Works better signed in

Community and business

Tool	What it gives you	Access
Community forum	Ask a question, answer one, and read what worked for people tracking the same things.	Works better signed in
Progress stories	Real journeys shared by members, with their own charts and their own words.	Works better signed in
For coaches and dietitians	A multi-client dashboard, a public professional profile and shared diaries with client consent.	Works better signed in
Workplace wellness	Company step challenges with aggregate-only dashboards and a screen view for the office.	Works better signed in
Caregiver access	Follow a family member's meals, hydration and medicine doses, with their explicit consent and their own limits.	Works better signed in
Gift TempoLife	Give a subscription with a printable card and a code that never expires unused.	Works better signed in
Gear that actually helps	Scales, bottles, bands and containers worth owning, with what to look for and what to skip.	No account needed
Fitness gear guide	Fitness gear guide: what a belt, straps and sleeves actually do and when to buy them, so gear is bought for a reason. Belts, straps and sleeves are…	No account needed
Running-shoe finder	Running-shoe finder: a short quiz by foot, gait and surface that lands on a shoe category, so the shoe matches the runner. A short quiz by foot, gait and…	No account needed
Workout logging explained	Workout logging explained: why to log, what to track and a printable sheet, so training progress is written down rather than remembered. What to log and a…	No account needed
Gym etiquette and first visit	Gym etiquette and first visit: the unwritten rules and a first-session plan, so a first visit to the gym is calm rather than confusing. The unwritten rules…	No account needed
Home-gym builder	Home-gym builder: the minimal equipment by budget and space, so a home gym is built that is actually used. Minimal equipment is chosen by budget and space…	No account needed
Gym-equipment dictionary	Gym-equipment dictionary: one page per machine, what it trains and how to set it up, so no machine is left unused. One page per machine shows what it trains…	No account needed
Fitness-watch guide	Fitness-watch guide: what the HRV, VO2 and sleep metrics actually mean, so a watch is read rather than just worn. HRV, VO2 and sleep metrics are explained…	No account needed
Activity-band guide	Activity-band guide: steps, sleep and heart-rate accuracy explained, so an activity band is set up honestly. Steps, sleep and heart-rate accuracy are…	No account needed
Training-wear guide	Training-wear guide: fabric, fit and layering for each sport, so clothes help a session rather than hinder it. Fabric, fit and layering are matched to each…	No account needed
Group-fitness class guide	Group-fitness class guide: what HIIT, spin, bodypump and the rest actually are, so a class is chosen with open eyes. HIIT, spin and bodypump are explained…	No account needed
Personal-trainer guide	Personal-trainer guide: when to hire a trainer, what to expect and how to pick one, so the money is spent well. When to hire a trainer, what to expect and…	No account needed
Self-coaching guide	Self-coaching guide: how to program your own training and know when to change it, so a plan is owned rather than copied. How to program your own training…	No account needed
Workout-partner guide	Workout-partner guide: the benefits of a training partner and how to train with one, so accountability raises the floor. The benefits of a partner and how…	No account needed
Fitness community hub	Fitness community hub: clubs, groups and meetups near you, with how to find the people that keep training social. Clubs, groups and meetups are found so…	No account needed
Workout-log templates	Workout-log templates: printable and spreadsheet logs for lifts and runs, so every session has a place to live. Printable and spreadsheet logs give every…	No account needed
Fitness journal prompts	Fitness journal prompts: weekly review questions that keep a plan on track, so reflection catches a stall early. Weekly review questions catch a stall…	No account needed
Progress-tracking guide	Progress-tracking guide: what to measure, lifts, waist and pace, and how to read a plateau, so progress is seen in data. Lifts, waist and pace are chosen as…	No account needed
Training calendar	Training calendar: a monthly planner that schedules sessions and deloads, so a block is laid out before it is lived. Sessions and deloads are scheduled on a…	No account needed
Race and event finder	Race and event finder: local runs, triathlons and strength meets with a training countdown, so an event gives training a target. Local runs, triathlons and…	No account needed
Motivation that sticks	Motivation that sticks: the psychology of habit and the tactics that beat willpower, so training survives the low days. Habit psychology and tactics are…	No account needed

For crawlers

sitemap.php covers the app pages and sitemap-site.php covers this tool family — both are generated from the live site, never hand-edited.

Frequently asked questions

What is this page?

A complete index of every public page on tempolife.app, generated from the same registry that routes the site — so the list cannot drift from what actually exists.

How is this different from All features?

All features (/more) shows the 70-tool family as cards. This page adds the app areas — food data, calculators, questions, articles, support — so the whole site is reachable from one list.

Does anything live outside this index?

Yes: your own private data lives inside the app behind a sign-in, and a few pages are deliberately unlisted (404s, cron endpoints, admin). Everything public and useful is here.

Everything listed — now track it

TempoLife turns every reference on this page into your own numbers: photograph a meal, read your sleep, watch the trend.

Create a free account Get the app

Tool	What it gives you	Access
Health at age N	One page per age from 18 to 90: screenings due, calorie and protein needs, sleep need, the fitness norms and what changes this decade.	No account needed
Health calendar by month	One page per month: produce in season, pollen, daylight and vitamin D, flu and tick season, screenings, and the holiday food.	No account needed
Health by occupation	One page per job: calories per shift, the injuries, ergonomics, sleep, the screenings and the occupational health rules.	No account needed
Health by sport	One page per sport: calories, injuries and prevention, nutrition, gear, clubs and events — aggregated from every related surface.	No account needed
X vs Y, evidence-graded	Sauna vs cold plunge, running vs cycling, oats vs muesli, morning vs evening training — each pair graded against the evidence.	No account needed
BMI values people actually search	BMI values people actually search: forty-one substantial pages cover BMI 15.0 through 55.0 in one-point steps, with canonical handling for decimal searches.…	No account needed
Blood-pressure readings, pair by pair	Blood-pressure readings, pair by pair: this guide covers cover the common searched combinations from 90/60 to 180/120, plus isolated high systolic, high…	No account needed
Resting pulse values without turning a number into a diagnosis	Resting pulse values without turning a number into a diagnosis: sixty-one pages cover 40–120 beats per minute plus pages for exercise, standing, sleep…	No account needed
Body temperatures by value and measurement site	Body temperatures by value and measurement site: forty pages cover 35.0–42.0 °C at 0.2-degree intervals, with parallel °F canonicalisation and separate…	No account needed
Glucose readings in both unit systems	Glucose readings in both unit systems: this guide covers pair common 2.0–20.0 mmol/L readings with exact mg/dL conversions and separate fasting, post-meal…	No account needed
HbA1c values translated, converted and contextualised	HbA1c values translated, converted and contextualised: forty-one pages cover 20–120 mmol/mol with aligned percentage values and an explicitly labelled…	No account needed
Cholesterol and triglyceride numbers in mmol/L and mg/dL	Cholesterol and triglyceride numbers in mmol/L and mg/dL: s cover total, LDL, HDL, non-HDL and triglyceride values people paste from a result. Each converts…	No account needed
Ferritin results and the context that changes them	Ferritin results and the context that changes them: forty pages cover commonly searched ferritin values from 5 to 300 µg/L, grouped without manufacturing a…	No account needed
Vitamin D blood values across units and disputed thresholds	Vitamin D blood values across units and disputed thresholds: thirty pages cover 10–150 nmol/L with paired ng/mL, clearly separating severe deficiency…	No account needed
TSH numbers with age, pregnancy and assay limits visible	TSH numbers with age, pregnancy and assay limits visible: forty canonical pages span 0.01–20 mIU/L on clinically meaningful steps and route exact searches…	No account needed
What a household portion weighs	What a household portion weighs: more than 500 indexable pages answer “how many grams is one?” for foods whose unit is not obvious: one slice of bread…	No account needed
How much protein is in the amount people actually eat	How much protein is in the amount people actually eat: at least 400 pages pair a food and common portion—two eggs, 150 g chicken, 200 g quark, one tin of…	No account needed
Fibre in a bowl, slice, fruit or daily combination	Fibre in a bowl, slice, fruit or daily combination: four hundred food-and-portion pages show fibre, energy and the fraction of a named adult reference…	No account needed
Salt equivalents in foods and recipes people recognise	Salt equivalents in foods and recipes people recognise: more than 300 pages turn sodium into salt correctly and show the range across breads, cheeses…	No account needed
Teaspoons and grams of sugar in real portions	Teaspoons and grams of sugar in real portions: at least 350 pages cover drinks, yoghurts, cereals, sauces, desserts and regional foods, reporting total…	No account needed
Caffeine by cup, can, shot and brewing method	Caffeine by cup, can, shot and brewing method: two hundred pages combine beverage type with familiar sizes: filter coffee, espresso shots, moka pot…	No account needed
Iron in a serving, with absorption context kept honest	Iron in a serving, with absorption context kept honest: three hundred pages show iron in ordinary servings of meat, fish, legumes, grains, breads, seeds and…	No account needed
Calcium in servings, including fortified alternatives	Calcium in servings, including fortified alternatives: three hundred pages cover milk, yoghurt, cheese, fish with bones, tofu set by different coagulants…	No account needed
Potassium per portion without turning food into a prescription	Potassium per portion without turning food into a prescription: three hundred pages answer high-volume searches for potatoes, bananas, beans, dairy, fish…	No account needed
Standard drinks in the bottles and pours people buy	Standard drinks in the bottles and pours people buy: at least 150 pages calculate pure alcohol grams and country-specific units for common beer, cider…	No account needed
Scale a recipe while preserving the parts that do not scale	Scale a recipe while preserving the parts that do not scale: sixty canonical pages target common factors from 0.25× to 20× and party-size searches from 2 to…	No account needed
Baking-pan size conversions based on area and depth	Baking-pan size conversions based on area and depth: more than 100 pages cover common round, square, loaf, sheet, muffin and Bundt pan pairs in centimetres…	No account needed
Fresh, active-dry, instant and sourdough yeast conversions	Fresh, active-dry, instant and sourdough yeast conversions: forty pages cover common recipe amounts and batch sizes, showing baker's percentage, approximate…	No account needed
Salt brines by percentage, product and purpose	Salt brines by percentage, product and purpose: sixty value pages cover 0.5%–20% weight/weight and weight/volume searches, plus worked pages for fermented…	No account needed
Grams in a teaspoon, tablespoon and cup by ingredient	Grams in a teaspoon, tablespoon and cup by ingredient: at least 300 ingredient pages cover flours, sugars, salts, spices, grains, seeds, oils, syrups, dairy…	No account needed
When a caffeine dose is approximately half gone	When a caffeine dose is approximately half gone: eighty pages combine common doses from 20–400 mg with intake times across the day and show a range of…	No account needed
How long a medicine pack lasts at the prescribed schedule	How long a medicine pack lasts at the prescribed schedule: this guide covers cover common pack counts and schedules—once daily, twice daily, alternate days…	No account needed
Oven numbers translated by scale, mode and uncertainty	Oven numbers translated by scale, mode and uncertainty: sixty pages cover common Celsius, Fahrenheit and gas-mark settings, then add fan/convection…	No account needed
Dilution ratios without the “one part plus ten” mistake	Dilution ratios without the “one part plus ten” mistake: fifty pages cover 1:1 through 1:1000, percent solutions and label-style mL per litre instructions…	No account needed
A medicine list another person can understand in an emergency	A medicine list another person can understand in an emergency: one rich generator offers 12 print layouts for daily medicines, as-needed medicines…	No account needed
Prepare for the appointment you actually have	Prepare for the appointment you actually have: one rich builder selects from 16 visit types—new symptom, follow-up, medicine review, blood result, surgery…	No account needed
Printable blood-pressure logs that preserve measurement context	Printable blood-pressure logs that preserve measurement context: one rich generator provides 12 layouts: 3-day, 7-day and 14-day morning/evening series, two…	No account needed
Glucose logs with the event that gives each value meaning	Glucose logs with the event that gives each value meaning: creates 12 printable patterns: fasting-only, before/after meals, gestational schedule, paired…	No account needed
Headache and migraine diary without a diagnostic score	Headache and migraine diary without a diagnostic score: one rich generator produces 12 monthly and weekly layouts recording headache days, duration…	No account needed
Pain records that capture function, not only a 0–10 number	Pain records that capture function, not only a 0–10 number: one rich generator offers 12 layouts for back pain, joints, neuropathic pain, recovery, flare…	No account needed
A neutral timeline for symptoms that come and go	A neutral timeline for symptoms that come and go: one rich builder creates 12 layouts for dizziness, palpitations, cough, breathlessness, rash, swelling…	No account needed
Bowel and digestive symptom records without copying a chart	Bowel and digestive symptom records without copying a chart: provides 12 logs for frequency, consistency described in plain original words, urgency, pain…	No account needed
Menstrual bleeding records that a clinician can interpret	Menstrual bleeding records that a clinician can interpret: one rich generator supplies 12 layouts for cycle dates, bleeding amount by product changes, pain…	No account needed
A paper handover log for a newborn's first weeks	A paper handover log for a newborn's first weeks: one rich generator creates 12 layouts for breast or bottle feeds, mixed feeding, expressed milk, nappies…	No account needed
A printable care binder for a person with several helpers	A printable care binder for a person with several helpers: one rich builder assembles 16 optional sheets: identity and contacts, medicines, allergies…	No account needed
Nutrient rank	The visitor picks an axis, such as protein per 100 kcal, and optional filters. The tool ranks the food table and draws a chart. They expo…	No account needed
Season map	The visitor picks a month and a country. The tool lists foods flagged for that month and lets them filter further. The export is the arti…	No account needed
Chain chart	The visitor sets an energy band and sees dishes from many chains that sit inside it. The tool charts them and exports the rows. One chain…	No account needed
Price food	The visitor picks a food group in the Eurostat series. The tool draws the index over time and offers a CSV. The figure is an index, and t…	No account needed
Additive lookup	The visitor types E numbers from a label. The tool matches them to function tags from the public database and lists what matched. Unknown…	No account needed
Group board	The visitor opens the chart of mean energy by group and filters to one group. The tool shows the mean, the count of foods, and a CSV. A m…	No account needed