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Vitalis
The Vitalis bench

Measure it,
then decide.

Our guides keep quoting numbers — a deficit, a protein floor, a litre count, a bedtime. These are the instruments that work them out for your body instead of an average one. Enter what you know, read what it means.

On the bench
5 instruments
Account
Not required
Status
5 fitted
Sample readoutBody mass index
1521283440

24.6kg/m²

Healthy range

Weight
78 kg
Height
1.78 m
Band
18.5–25

Five instruments, one per number

Each one is calibrated against the same evidence its desk is written from. All five are fitted and running, and every reading is worked out in your own browser.

kg/m²Weight loss
Schematic of a BMI gauge beside a standing figure with height and waist dimension lines marked.

BMI & body composition

Reads your height and weight against the standard ranges, and says plainly where BMI stops being a useful signal for you.

in
Height, weight, optional waist
out
Index, range, waist ratio
Open instrument
kcal/dayWeight loss
Schematic of a segmented energy-budget bar with a hatched deficit cut from its right end, above a descending weight trend line.

Daily calorie target

Estimates the energy you burn on an average day, then sets a deficit you can actually hold for months instead of a fortnight.

in
Age, sex, weight, activity
out
Maintenance and deficit
Open instrument
g/dayNutrition
Schematic of a bar split into three segments, with a hard stop mark closing the first segment and a dimension line spanning the remaining two.

Protein & macro split

Turns your bodyweight and training load into a protein floor, then divides the rest of the day between carbohydrate and fat.

in
Weight, training days, goal
out
Protein, carbs, fat
Open instrument
litresNutrition
Schematic of a graduated measuring cylinder filled two-thirds high, with a meniscus line across the fill and a dimension line spanning its height.

Hydration planner

Works out a realistic daily fluid figure from your size, your climate and how hard you sweat — food and coffee counted in.

in
Weight, climate, exercise
out
Daily litres, glass count
Open instrument
cyclesSleep
Schematic of a 24-hour dial with a night arc swept across its upper rim, divided into five cycle segments, beside a dimension line spanning two marked times.

Sleep cycle planner

Counts backwards in ninety-minute cycles so you wake between them, and tells you the latest useful time for coffee.

in
Wake time, time to fall asleep
out
Bedtimes, caffeine cut-off
Open instrument

How the bench works

Every instrument shows its working. You will see the formula it used, the assumptions baked into it, and how wide the error bars really are — because a population equation applied to one body is an estimate, not a measurement.

Nothing here is a diagnosis. Pregnancy, diagnosed conditions, eating disorders and prescribed medication all change these numbers, and each instrument says where to stop reading and start talking to someone who knows your history.