Everything you need to track, understand, and improve your health — completely free from tr8ck.
Instant results, no sign-up. Pick a category to jump to a tool.
Calculate your Body Mass Index and see your category.
Estimate body fat percentage from measurements.
Find your ideal weight range based on height and frame.
Check your metabolic health risk from waist and hip measurements.
Calculate your lean mass and muscle-to-fat ratio.
Build muscle while losing fat — get your targets.
Your total daily energy expenditure based on activity level.
Basal metabolic rate — calories your body burns at rest.
Get your ideal protein, carbs, and fat split.
Find the right deficit for sustainable weight loss.
Daily protein target based on your goals and activity.
Estimate any meal's calories from ingredients.
Calories burned for 60+ exercises by duration and weight.
Find your fat-burn, cardio, and peak heart rate zones.
Estimate your cardiovascular fitness level.
Calculate your 1RM from submaximal lifts.
Find your optimal daily step target for your goals.
Get your target pace and splits for a 5K run.
Find the best bedtime and wake time for full sleep cycles.
See how much sleep debt you've accumulated this week.
Discover if you're a lion, bear, wolf, or dolphin.
Find the perfect nap length to avoid grogginess.
Assess your stress level and get coping strategies.
Check your burnout risk across work, life, and health.
Quick GAD-based anxiety level assessment.
Find out how much social energy you have left today.
See how your sleep patterns affect your mood.
Project your weight loss timeline on GLP-1 medication.
See your dose escalation schedule for any GLP-1.
Compare monthly costs across GLP-1 medications.
Check your side effect profile and severity.
Compare GLP-1 vs diet-only weight loss outcomes.
Realistic timeline to reach your goal weight.
Find your current cycle phase and what to expect.
Estimate your fertile window and ovulation day.
Predict when PMS symptoms will start each cycle.
Check for signs of hormonal imbalance.
How much water you need based on weight and activity.
Check your risk based on intake, activity, and environment.
Are you on track with today's water intake?
Plan your fasting window — 16:8, 18:6, OMAD, or 5:2.
See how many calories fasting saves you.
Find the best fasting window for your schedule.
When your body switches from glucose to fat burning.
See if your body is aging faster or slower than your years.
Estimate your life expectancy based on lifestyle factors.
How many healthy, active years can you expect?
Estimate cellular aging from lifestyle factors.
Check your BP category using AHA guidelines.
Assess your diabetes risk from blood sugar and lifestyle.
Assess chronic inflammation risk from your habits.
Rate 8 symptoms to assess your digestive health.
Check for signs of thyroid dysfunction.
Are you an Optimizer, Intuitor, or Crisis Manager?
Are you biologically younger or older?
Estimate holiday surplus and get an offset plan.
Week-by-week feasibility check for your summer goals.
Predict your New Year resolution success rate.
When will your last coffee stop affecting your sleep?
How to track your Ozempic, Wegovy, or Mounjaro journey effectively.
Track weekly weight loss progress on Ozempic with the right metrics.
Everything to track on semaglutide — from weight to side effects.
Track tirzepatide doses, weight loss, and side effects in one place.
Log and manage nausea patterns on GLP-1 medications.
Never miss a dose — track injection days, sites, and doses.
Complete guide to tracking your semaglutide progress.
Track and correlate side effects with doses and timing.
The right metrics to track, when to weigh, and how to interpret trends.
Go beyond hours — track the sleep factors that actually affect your health.
Evidence-based mood tracking that reveals patterns and triggers.
Protein, carbs, and fat tracking made simple — no obsessing required.
Track calories accurately without making eating stressful.
Simple hydration tracking that actually sticks long-term.
Track adherence, dosing, and side effects for any medication.
Track workouts, recovery, and fitness progress that drives results.
Simple daily mental health check-ins that reveal what helps you thrive.
Connect cycle phases to energy, mood, and wellness patterns.
The 12 metrics that actually predict long-term health outcomes.
How AI finds health patterns you'd never spot manually.
Track triggers, frequency, and patterns to reduce migraine frequency.
Daily anxiety logging that reveals triggers and what actually helps.
Track symptoms, cycles, and nutrition to manage PCOS naturally.
Connect thyroid symptoms to diet, sleep, and medication timing.
Track glucose, medication, diet, and activity for better control.
Log pain levels alongside sleep, stress, and movement to find patterns.
Identify what causes your brain fog by tracking the right variables.
Find your energy patterns and unlock consistent vitality.
The science behind sleep and metabolic rate — with tracking tips.
Cortisol, cravings, and weight — how to track and break the cycle.
What the data says and how to track fasting's effect on your mind.
Daily vs. weekly weigh-ins — what actually drives better outcomes.
When to step on the scale for the most accurate, useful readings.
How connecting your health data points reveals what actually matters.
The evidence for health tracking — and how to start without overwhelm.
Start with just 3 metrics and build from there — a simple framework.
Yes. All guides, trackers, and resources listed on this page are completely free to access. tr8ck's free plan includes 4 tracking modules of your choice, and the free tools here require no account or sign-up.
tr8ck's free plan includes any 4 modules of your choice — GLP-1 tracking, mood logging, sleep tracking, nutrition, water intake, exercise, fasting, cycle, weight, steps, and meditation are all available to pick. Pro ($4.99/mo billed yearly) unlocks all 17 at once, and Premium ($6.99/mo billed yearly) adds AI insights.
AI-powered health insights are included in tr8ck Premium ($6.99/mo billed yearly). tr8ck's AI correlates your data across all modules — sleep, mood, nutrition, exercise — and surfaces patterns that separate apps can't see.
tr8ck has a free plan with no credit card required — pick any 4 tracking modules. Pro ($4.99/mo billed yearly) unlocks all 17, and Premium ($6.99/mo billed yearly) adds AI insights. Early-access members keep their locked-in rate — that promise stands.
tr8ck connects everything above into one AI-powered health tracker that finds the patterns for you.
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