Biohacking Tools
Free interactive calculators for the metrics that matter — read your numbers against the evidence, then track them automatically in ONDA Life.
Camera-based pulse, breathing and nervous-system readout — your body, in real time, right in the browser.
Enter your age and resting HRV (RMSSD) to see where it lands against population norms — and what moves it.
Find the latest you can have your last coffee before bed without leaving sleep-disrupting caffeine in your system.
Add up your last 7 nights to see your accumulated sleep deficit against your age-based need — and how to repay it.
Find your aerobic-base (Zone 2) heart rate and all 5 training zones from your age — using the accurate Tanaka formula.
Six questions to find your body-clock type — morning, intermediate or evening — with a personalised daily-timing protocol.
Get your daily protein target in grams from your bodyweight and goal — based on ISSN/ACSM guidelines — plus a per-meal split.
Estimate your cardiorespiratory fitness from your resting and max heart rate, and see where it ranks against age- and sex-based norms.
Find your total daily calorie burn with the Mifflin–St Jeor equation, plus a calorie target and macro split for your goal.
Estimate your daily water target from bodyweight, with adjustments for exercise, hot weather and high caffeine or alcohol intake.
Estimate your blood-alcohol level and how long until it clears, with the Widmark equation — and why drinks cost you a night of recovery.
Pick a protocol (16:8, 18:6, 20:4, OMAD) and first-meal time to get your eating and fasting windows, plus a metabolic-phase timeline.
Enter your trip to see which way your body clock must shift and exactly when to seek and avoid bright light to beat jet lag faster.
Estimate your 1RM from a hard set with the Epley and Brzycki equations, plus a training-load table for every percentage of your max.
Estimate your body-fat percentage with just a tape measure using the U.S. Navy circumference method, and see your fitness band.
Find the best bedtime or wake time by aligning your alarm with ~90-minute sleep cycles, so you wake in lighter sleep and less groggy.
A drug-free way to fall asleep faster: picture a stream of random neutral words (serial diverse imagining) to crowd out bedtime worry-loops.
Follow the circle through box, 4-7-8, coherent or extended-exhale breathing to calm your nervous system — the paced-breathing mechanic ONDA trains against live HRV.
Find the slow breathing rate (~4.5–6.5/min) where your HRV peaks — your personal resonance frequency — with a height estimate and a paced circle.
Build a structured "dopamine detox" — really stimulus control — to cut the cheap-reward loops hijacking your focus and rebuild drive for what matters.
Estimate your "fitness age" from resting heart rate, activity, sleep and smoking — a calm, motivational mirror of your habits, not a medical verdict.
Build a realistic screen-reset plan — evidence-based swaps and a phone-setup checklist to reclaim your attention and sleep, without a purity test.
An 8-question stress-load check across exhaustion, detachment and efficacy — with a recovery-focused next step. Educational, not a diagnosis.
Are you in fight-or-flight, shutdown or regulated? Read your current autonomic state and get the right vagal-tone protocol to shift it.
A guided Wim Hof breathing timer plus a safety-first cold-exposure protocol — stress-resilience training, honestly framed with the real risks.
Pinpoint which factors — sleep, stress, overstimulation or lifestyle — are clouding your focus, with a targeted fix and tools for each.
See whether your resting pulse is normal against fitness-based ranges for your age — and what actually lowers it. Pairs with HRV.
What Whoop, Oura and Garmin recovery scores really measure (HRV, resting HR, sleep) — plus a quick readiness estimate and what to do today.
Measure your pulse with just your phone camera — fingertip on the lens, heartbeat in real time. A live taste of how ONDA reads your body, no wearable needed.
Measure your breathing rate with your phone mic and slow toward the ~6 breaths/min calm zone — live breath biofeedback, no wearable needed.
Breathe with the pacer while your phone camera reads your pulse — watch your heart rate rise on the inhale and fall on the exhale. ONDA in miniature.