📘 Download Your Free Wellness Planner + Explore Smart Health Tools

At SurviveWellness, we believe self-care should be empowering—not overwhelming. That’s why we’ve created this beautifully designed workbook to help you reflect, reset, and take small steps with big impact.

📏 Body Composition Tools

Want clarity on where you stand physically? These calculators help measure and inform—not judge.

• BMI Calculator: Understand your body mass index
• BMR & Calories: Learn how many calories your body needs to maintain itself
• Body Fat %: Estimate your body fat vs. lean mass

🏃‍♀️ Fitness & Exercise Tools

Train smarter—not harder. These tools help you get more from your movement.

• Heart Rate Zones: Target your optimal training range
• VO2 Max: Assess your aerobic fitness
• Workout Planner: Design your weekly routine with your own goals in mind

🥗 Nutrition & Diet Trackers

Eat for energy, not for restriction. Let food support you with ease and awareness.

• Macronutrient Calculator: Customize your protein, carbs & fats
• Intermittent Fasting Tool: Pick the timing that works for your body—not trends
• Meal Planner: Create a balanced plate and prep like a pro

🧠 Lifestyle & Wellness Tools

Wellness is how you move, sleep, think, and show up for yourself every day.

• Alcohol Impact: Understand its effect on sleep and recovery
• Smoking Impact: See how your body improves after quitting
• Stress & Anxiety Calculator: Score and manage your mental load

👩‍⚕️ Women’s Health Calculators

Your body is powerful, wise, and always evolving. These tools help you stay in sync.

• Pregnancy Weight: Track healthy gains trimester by trimester
• Ovulation + Period Tracker: Stay aligned with your natural cycle
• Menopause Estimator: Anticipate shifts and plan for balance

🔎 Want to explore more? Visit our full SurviveWellness Tools & Calculators Hub — packed with 25+ free tools across fitness, nutrition, lifestyle & women’s health.

Thanks for being part of the SurviveWellness community! If you’d love more tools like this—planners, journals, mini guides—drop us a comment or message. We create based on what you ask for 💬