Physical wellbeing
These tools help you look after your body: logging sleep, meals, water, workouts and vital signs, and planning training. Most are trackers you add to over time; a few also have reading on the science behind them.
The tools are free to use today and need a free account. “Open in the app” asks you to sign in or create one first.
SOS is an educational tool. It is not a doctor, therapist, financial adviser, lawyer or crisis service. Use it to learn and to keep track of your own life, and check anything important with a qualified person. Read the terms.
Tools that help
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Wellness
Sleep Log
Monitor sleep quality, duration, and circadian patterns.
Open in the app: Sleep Log -
Wellness
Nutrition
Micro & macro tracking, searchable food databases, recipes, and shopping lists.
Open in the app: Nutrition -
Wellness
Hydration Tracker
Log water and other drinks, see your daily total against a goal and review the past week.
Open in the app: Hydration Tracker -
Fitness
Exercise Tracker
Log workouts, track personal records, and visualize progress.
Open in the app: Exercise Tracker -
Wellness
Vitals Tracker
Monitor blood pressure, heart rate, blood glucose.
Open in the app: Vitals Tracker -
Fitness
Cardiovascular Fitness
Log cardio sessions with duration and effort, watch weekly volume, and learn the cardiac, mitochondrial, and capillary adaptations behind aerobic fitness.
Open in the app: Cardiovascular Fitness -
Fitness
Workout Session
Live workout logger: add exercises, log sets with weight and reps, use the rest timer between sets, and catch personal records as you lift.
Open in the app: Workout Session -
Fitness
My Exercises
Custom exercises you create — add to any workout session.
Open in the app: My Exercises -
Wellness
Meal Planner
Plan your week meal by meal, pick from built-in recipes and meal templates, and see this week's shopping list.
Open in the app: Meal Planner -
Wellness
Diet Log
Log what you eat meal by meal and see calories, macros and nutrients for the day.
Open in the app: Diet Log -
Wellness
Food Database
Look up foods and compare their nutrition: calories, macros, vitamins and minerals.
Open in the app: Food Database -
Wellness
Meal Prep Planner
Save weekly meal-prep plans and browse prep strategies and a recipe library.
Open in the app: Meal Prep Planner -
Wellness
Chronotype & Sleep Debt
Discover your chronotype with the MEQ questionnaire, calculate cumulative sleep debt.
Open in the app: Chronotype & Sleep Debt -
Wellness
Sleep Coach
Sleep coaching, hygiene guide.
Open in the app: Sleep Coach -
Wellness
Body Composition
Track BMI, body fat, and body measurements over time.
Open in the app: Body Composition -
Fitness
Workout Plans
Build structured multi-week programs with day-by-day exercise blocks and progression tracking.
Open in the app: Workout Plans -
Fitness
Workout Generator
Custom workout creation — step-through wizard.
Open in the app: Workout Generator -
Fitness
Weight Tracker
Log body weight over time and track your trend toward a goal.
Open in the app: Weight Tracker -
Fitness
Strength Training
Hypertrophy and strength science plus a current-program and weekly-volume tracker.
Open in the app: Strength Training -
Fitness
Cardio & Endurance
Endurance training science (VO₂max, cardiac and mitochondrial adaptations) with a cardio session log.
Open in the app: Cardio & Endurance -
Wellness
Food Diary
Open in the app: Food Diary -
Wellness
Nutrition Targets
Set custom daily macro goals using the BMR/TDEE Mifflin-St Jeor calculator or choose from life-stage presets (athlete, pregnancy, vegan, keto, senior).
Open in the app: Nutrition Targets -
Wellness
Nutrition Analysis
Open in the app: Nutrition Analysis -
Wellness
Nutrition Goals
Set daily macro targets with a built-in BMR/TDEE calculator (Mifflin-St Jeor).
Open in the app: Nutrition Goals
Help answers on this topic
- Where do I log blood pressure, blood sugar and weight?
- How do I log a workout?
- How do I track body measurements?
- There are several food diaries. Which one do I use?
- I can't find my food
- Food search says it is busy or fails
- How do I log what I ate?
- How do I log my sleep?
More topics
- Mental wellbeing
- Social connection
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- Volunteering and giving
- Personal growth and habits
- Goals and productivity
- Money and financial wellbeing
- Learning and knowledge
- Empowerment and rights
- Cooperation and organizing
- Family and relationships
- Life stages and events
- Meaning, values and purpose
- Safety and support