# Healthy Hueman

> Free health and fitness web app, installable from the browser (PWA): weekly workout plans with a daily checklist, a library of 500+ exercises with demos, meal plans sized to your calorie and protein targets, 31 health calculators that show their formulas and sources, progress tracking, and member, dues and invoice management for gyms.

- Free, no ads, no third-party trackers. Calculators and the exercise library are public; the tracker needs a Google sign-in.
- Installs from the browser, no app store: Safari on iPhone/iPad (Share › Add to Home Screen), Chrome or Edge on Android and desktop (Install). Works offline.
- Meal library is Indian-first and covers vegan, vegetarian, eggetarian and non-vegetarian diets.
- Calculator results are estimates for healthy adults, not medical advice.

## Key facts

- Name: Healthy Hueman. Type: progressive web app (PWA). Price: free, no ads, no paid tier.
- 31 health calculators, each with its formula and sources. 500+ exercises with animated demos.
- Weekly workout plans with a daily checklist, meal plans sized to calorie and protein targets, weight and strength trends, streaks, a rest timer, and GPS runs, rides and walks.
- Gyms: members, membership plans, dues, PDF invoices, WhatsApp reminders, sign-up by QR code.
- Trainers: invite clients, publish workout and meal programmes, see adherence, run check-ins, keep private notes, coach batches from templates.
- Account: Google sign-in. Your data can be downloaded as a file or deleted, with the account, at any time.

## Calculators

- [BMI Calculator](https://healthy-hueman.vercel.app/calculators/bmi): Calculate your Body Mass Index with WHO and Asian cut-offs, and see your healthy weight range and BMI Prime. Metric and imperial units.
- [BMR Calculator](https://healthy-hueman.vercel.app/calculators/bmr): Estimate your basal metabolic rate—the calories your body burns at rest—with three formulas compared side by side.
- [TDEE Calculator](https://healthy-hueman.vercel.app/calculators/tdee): Work out how many calories you burn per day from your BMR and activity level, with all five activity levels compared.
- [Calorie Goal Calculator](https://healthy-hueman.vercel.app/calculators/calorie-goal): Set a daily calorie target from your TDEE to lose or gain weight at a steady weekly rate, with safety checks and an estimated time to your goal.
- [Macro Calculator](https://healthy-hueman.vercel.app/calculators/macros): Split your daily calories into protein, carbs and fat with presets (balanced, low carb, keto) or a protein-first plan, plus per-meal targets.
- [Protein Calculator](https://healthy-hueman.vercel.app/calculators/protein): Find your daily protein range in grams for health, exercise, muscle gain or fat loss, with a per-meal target and vegetarian food examples.
- [Body Fat Calculator](https://healthy-hueman.vercel.app/calculators/body-fat): Estimate your body fat percentage with the U.S. Navy tape-measure method or from BMI, and see your fat mass, lean mass and ACE category.
- [Ideal Weight Calculator](https://healthy-hueman.vercel.app/calculators/ideal-weight): Compare ideal body weight estimates from four classic formulas alongside the BMI healthy weight range for your height.
- [Water Intake Calculator](https://healthy-hueman.vercel.app/calculators/water-intake): Estimate your daily fluid needs from body weight, exercise, climate, pregnancy and breastfeeding, in litres, glasses and an hourly schedule.
- [One Rep Max Calculator](https://healthy-hueman.vercel.app/calculators/one-rep-max): Estimate your one-rep max from any set of 1–15 reps with seven formulas, plus a percentage chart for programming and plate rounding.
- [Calories Burned Calculator](https://healthy-hueman.vercel.app/calculators/calories-burned): Estimate calories burned for 35 activities, from walking and running to gym sessions, cricket and yoga, using MET values from the Compendium of Physical Activities.
- [Heart Rate Zone Calculator](https://healthy-hueman.vercel.app/calculators/heart-rate-zones): Find your maximum heart rate and five training zones in beats per minute, using the Tanaka formula, Karvonen heart rate reserve or a measured max.
- [Pace Calculator](https://healthy-hueman.vercel.app/calculators/pace): Work out running or walking pace, finish time or distance from the other two, in km or miles, and predict your 5K, 10K, half marathon and marathon times.
- [Waist-to-Height Ratio Calculator](https://healthy-hueman.vercel.app/calculators/waist-to-height): Check your waist-to-height ratio against NICE categories, see the waist size that keeps you under 0.5, and optionally your waist-to-hip ratio.
- [Lean Body Mass Calculator](https://healthy-hueman.vercel.app/calculators/lean-body-mass): Estimate your lean body mass with the Boer, James and Hume formulas or from your body fat %, and see your fat-free mass index (FFMI).
- [Strength Score Calculator](https://healthy-hueman.vercel.app/calculators/strength-score): Compare lifters of different body weights. Turn your powerlifting total or a single lift into DOTS, Wilks and IPF GL points. Kg or lb.
- [Barbell Plate Calculator](https://healthy-hueman.vercel.app/calculators/plate-loader): Enter a target weight and bar weight to see exactly which plates go on each side. Kg and lb plates, with the closest loadable weight when it isn't exact.
- [RPE Calculator](https://healthy-hueman.vercel.app/calculators/rpe): Estimate your one-rep max from a set at a given RPE, then find the weight for your next set. Uses the Tuchscherer RPE chart. Kg or lb.
- [VO2 Max Calculator](https://healthy-hueman.vercel.app/calculators/vo2-max): Estimate your VO2 max from a 12-minute run, a 1-mile walk or your resting heart rate, and see how you rate for your age and sex.
- [Steps to Distance & Calories Calculator](https://healthy-hueman.vercel.app/calculators/steps): Convert your step count into distance and calories burned. Step length from your height, or enter your own. Km or miles.
- [Creatine Dosage Calculator](https://healthy-hueman.vercel.app/calculators/creatine): Work out a creatine loading dose for your body weight and the daily maintenance dose after it, based on the ISSN position stand.
- [Caffeine Dosage Calculator](https://healthy-hueman.vercel.app/calculators/caffeine): Find the caffeine dose shown to help exercise performance for your body weight (3–6 mg/kg), checked against safe daily limits.
- [Army Body Fat Calculator](https://healthy-hueman.vercel.app/calculators/army-body-fat): Estimate your body fat % with the U.S. Army's one-site tape test from your weight and waist at the navel, and check it against the Army standard for your age.
- [VDOT Calculator](https://healthy-hueman.vercel.app/calculators/vdot): Turn a race time into Jack Daniels' VDOT score, with easy, marathon, threshold, interval and repetition paces and predicted race times.
- [Race Splits Calculator](https://healthy-hueman.vercel.app/calculators/race-splits): Get per-km or per-mile splits for any goal race time, run evenly or with a negative split.
- [Training Max & 5/3/1 Calculator](https://healthy-hueman.vercel.app/calculators/training-max): Work out your training max for Wendler's 5/3/1 and the weight for every set of the four-week cycle, rounded to plates.
- [Warm-up Sets Calculator](https://healthy-hueman.vercel.app/calculators/warm-up-sets): Plan warm-up sets from the empty bar to your working weight, with the plates to load for each one.
- [Fiber Intake Calculator](https://healthy-hueman.vercel.app/calculators/fiber): Find how much fiber to eat a day from your calorie target or the recommended intake for your age and sex.
- [Carbs for Training Calculator](https://healthy-hueman.vercel.app/calculators/carbs): Work out daily carbohydrate for your training load, plus how much to eat before and during endurance events.
- [Sleep Cycle Calculator](https://healthy-hueman.vercel.app/calculators/sleep-cycles): Find bedtimes for the time you need to wake, or wake times for when you go to bed, in roughly 90-minute sleep cycles.
- [Sleep Debt Calculator](https://healthy-hueman.vercel.app/calculators/sleep-debt): See how much sleep you've missed this week against what you need, and how long it takes to catch up.

## Exercises

- [Exercise library](https://healthy-hueman.vercel.app/exercises): search and filter by muscle, equipment, difficulty, goal and movement pattern.
- Exercise pages live at https://healthy-hueman.vercel.app/exercises/{slug} (e.g. [Goblet squat](https://healthy-hueman.vercel.app/exercises/goblet-squat)) with steps, coaching cues, common mistakes, safety notes, sets/reps/rest and alternatives. All slugs are in the [sitemap](https://healthy-hueman.vercel.app/sitemap.xml).

## App

- [Home](https://healthy-hueman.vercel.app/): what the app does.
- [Install guide](https://healthy-hueman.vercel.app/#install): add it to your home screen on iPhone, Android or a computer.
- [For gyms](https://healthy-hueman.vercel.app/#gyms): members, membership plans, dues, PDF invoices, WhatsApp reminders and sign-up by QR code.
- [FAQ](https://healthy-hueman.vercel.app/#faq)
- [Privacy](https://healthy-hueman.vercel.app/privacy): what is stored, where, and how to download or delete it.

## Coaching

- [Coaching](https://healthy-hueman.vercel.app/coaching): for trainers. Invite members by handle or email or share a join link or QR code; publish a Mon–Sun workout programme with targets (sets, reps, weight, rest) that drives the client's Today screen; add a meal plan sized to the client's targets; see adherence per session; schedule weekly or fortnightly check-ins (weight, photos, notes) and review them; keep private notes; save programmes as templates and publish one to a batch of clients.
- [My coach](https://healthy-hueman.vercel.app/my-coach): for members. Choose what the coach can see (workouts, meals, weight, measurements, progress photos), confirm a programme or request changes, fill in check-ins, pause or end the coaching at any time.

## FAQ

**Is Healthy Hueman free?**
Yes. Healthy Hueman is free to use, with no ads, no paid tier and no third-party trackers. The calculators and the exercise library are open to everyone; a Google sign-in is only needed to save a weekly plan, log workouts and meals, and keep a streak.

**Is there an Android or iPhone app?**
Healthy Hueman is a web app that installs from the browser on iPhone, iPad, Android, Windows and Mac, so there is nothing to get from the App Store or Play Store. Once added to the home screen it opens full screen, works offline and updates itself.

**How do I install it?**
In Safari on iPhone or iPad: tap Share, then Add to Home Screen. In Chrome or Edge on Android, Windows or Mac: choose Install from the menu or the address bar. Healthy Hueman then opens full screen like any other app. The install guide above shows each step for your device.

**Does it work offline?**
Yes. Pages you have opened in Healthy Hueman, the calculators included, work without a connection. Workouts and meals you log offline are kept on the device and sync when you are back online.

**Do I need an account?**
No account is needed for the 31 calculators or the exercise library. Sign in with Google to plan your week, log workouts and meals, track weight and strength, keep a streak, run a gym or coach clients. Healthy Hueman has no email-and-password sign-up to fill in.

**How accurate are the calculators?**
Each Healthy Hueman calculator uses published formulas, such as Mifflin-St Jeor for BMR and Epley and Brzycki for one-rep max, and shows the formula and its sources on the page. Results are estimates for healthy adults, not medical advice; a lab or clinic measurement will differ.

**Which health calculators are there?**
Healthy Hueman has 31 calculators: BMI, BMR, TDEE, Calorie Goal, Macros, Protein, Body Fat %, Ideal Weight, Water Intake, 1 Rep Max, Calories Burned, Heart Rate Zones, Pace, Waist-to-Height, Lean Body Mass, Strength Score, Plate Loader, RPE, VO2 Max, Steps, Creatine, Caffeine, Army Body Fat, VDOT, Race Splits, Training Max, Warm-up Sets, Fiber, Carbs for Training, Sleep Cycles, Sleep Debt. Your details carry over between them.

**Does the meal plan work for vegetarians and vegans?**
Yes. Choose vegan, vegetarian, eggetarian or non-vegetarian, how many meals a day and foods to leave out. Healthy Hueman then gives you a week of mostly Indian meals sized to your calorie and protein targets, and you can swap, resize or remove any meal.

**Who is it for?**
Healthy Hueman is for anyone who wants a simple way to plan workouts, eat to a target and see progress, from a first week at the gym to running or strength training. Gym managers use it for members, dues and invoices; trainers use it to coach clients. The meal library is Indian-first.

**Can I run my gym with it?**
Yes. Sign in to Healthy Hueman and choose gym manager to add membership plans and members, see who is paid, due or overdue, make PDF invoices, send WhatsApp reminders and let new members sign up from a QR code at the desk.

**Can I coach clients with it?**
Yes. Turn on Coaching in Healthy Hueman from your profile, then invite clients by handle or email or share a join link or QR code. Publish a weekly workout programme, and a meal plan if they share meals, that drives their Today screen; see adherence, run check-ins and keep private notes. Templates and batches coach a group at once.

**Does it sync between devices?**
Yes. Everything saved to a Healthy Hueman account, including plans, logs, meals, weigh-ins and saved exercises, syncs through the account, so a phone and a computer show the same data. Calculator inputs stay on the device and can be shared by link.

**What happens to my data?**
Healthy Hueman stores only what the app needs, under your Google sign-in. From your profile you can download all of it as a file at any time, or delete your account and everything in it.

## API

- [OpenAPI 3.1 spec](https://healthy-hueman.vercel.app/api/openapi): every route. Exercise search (`GET /api/exercises`) and exercise detail (`GET /api/exercises/{slug}`) are public; the rest needs a Firebase ID token.
- [API reference](https://healthy-hueman.vercel.app/api/docs)

## Optional

- [Full calculator reference](https://healthy-hueman.vercel.app/llms-full.txt): every formula, note, explanation, FAQ and source.