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👟 Steps Today
0
Goal: 8000
💧 Hydration
0 ml
Goal: 2500 ml
0%
🍽️ Calories Consumed
0
Goal: 2000 kcal
🔥 Calories Burned
0
from activity
⏱️ Active Minutes
0
Goal: 30 min
🌙 Last Sleep
--
Track tonight
🎯 Today's Goals
0%
⚖️ BMI
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💊 Medicine Today
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😊 Quick Mood
--
💊 Upcoming Medicines
No medicines scheduled
🍽️ Today's Nutrition
No meals logged yet
💧 Water Schedule
Stay hydrated throughout the day
🩺 Latest Vitals
No vitals recorded yet
🌙 Sleep Tracker
📈 Sleep History (Last 7 Days)
Hours per night
Week
Month
🌙 Auto Sleep Detection
Uses device inactivity to detect when you fall asleep and wake up
🔵
Monitoring... Place device on bed
Sleep Window
9 PM - 7 AM
Inactivity Threshold
10 min
⏰ Sleep Cycle Calc
Based on 90-min cycles
📊 Sleep Stages (avg)
🌑 NREM Stage 1
Light sleep, easily awakened. 5–10 min.
🌒 NREM Stage 2
Body cools, heart slows. ~20 min.
🌕 Deep Sleep
Most restorative. Physical repair.
💭 REM Sleep
Dreaming, memory consolidation.
💤 Understanding Sleep Cycles
A complete sleep cycle lasts ~90 minutes and includes light sleep (NREM1/2), deep sleep (NREM3), and REM sleep. Most adults need 4–6 complete cycles (6–9 hours). Waking between cycles minimises grogginess. Deep sleep repairs body tissues while REM consolidates memories.
A complete sleep cycle lasts ~90 minutes and includes light sleep (NREM1/2), deep sleep (NREM3), and REM sleep. Most adults need 4–6 complete cycles (6–9 hours). Waking between cycles minimises grogginess. Deep sleep repairs body tissues while REM consolidates memories.
📋 Sleep Log
| Date | Bedtime | Wake | Duration | Quality | Score | Notes | Actions |
|---|
💧 Water Intake
0 ml
today
Goal: 2500 ml
💡 Recommended Water Intake
0%
Goal vs Intake by Time Slot
🌅 6-9 AM
0 ml
Goal: -- ml
☀️ 9-12 PM
0 ml
Goal: -- ml
🌤️ 12-3 PM
0 ml
Goal: -- ml
🌆 3-6 PM
0 ml
Goal: -- ml
🌙 6-9 PM
0 ml
Goal: -- ml
🌃 9-12 AM
0 ml
Goal: -- ml
💡 Hydration Tips
🌅 Start morning with 500ml to rehydrate
🏃 Add 500ml per hour of exercise
☕ Coffee dehydrates — add extra water
🌡️ Hot weather: +500ml minimum daily
🌅 Start morning with 500ml to rehydrate
🏃 Add 500ml per hour of exercise
☕ Coffee dehydrates — add extra water
🌡️ Hot weather: +500ml minimum daily
📋 Water Log
| Date | Time | Amount | Type | Notes | Actions |
|---|
🥗 Food & Calories
🍽️ Food Database
200+ foods incl. Nepali & Indian — click to add
All Foods
🇳🇵 Nepali
🇮🇳 Indian
🍎 Fruits
🥦 Vegetables
🍚 Grains
🥩 Protein
🥛 Dairy
🍿 Snacks
☕ Drinks
🍔 Fast Food
📊 Macros Today
Calories
0
Carbs
0g
Protein
0g
Fat
0g
Fiber
0g
Calories by Meal
🌅 Breakfast0 kcal
☀️ Lunch0 kcal
🌆 Dinner0 kcal
🍪 Snacks0 kcal
📋 Food Log
Today
Week
Month
| Time | Food | Serving | Meal | Cal | Carbs | Protein | Fat | Actions |
|---|
🏃 Activity & Steps
📱 Pedometer / Motion Sensor
Tap Enable to detect and activate your device's accelerometer sensor
Works on mobile devices with motion sensors via HTTPS or Android APK.
📝 Manual step entry (if sensor unavailable):
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steps today
👟 Step History (Last 7 Days)
Target vs Achieved
Week
Month
📊 Today's Progress
Steps
0 / 8000
🔥 Calorie Burn Estimator
📋 Activity Log
| Date | Activity | Duration | Steps | Distance | Calories | Notes | Actions |
|---|
⚖️ BMI Calculator
Calculate Your BMI
Your Result
--
--
Ideal Weight (kg)
--
Health Risk
--
📖 BMI Reference Guide
🔵 Underweight: BMI < 18.5 (Nutritional deficiency risk. Consult a doctor.)
✅ Normal: 18.5–24.9 (Healthy weight. Maintain with diet & exercise.)
⚠️ Overweight: 25–29.9 (Increased risk. Lifestyle changes recommended.)
🔴 Obese: ≥ 30 (High risk. Medical guidance strongly advised.)
🔵 Underweight: BMI < 18.5 (Nutritional deficiency risk. Consult a doctor.)
✅ Normal: 18.5–24.9 (Healthy weight. Maintain with diet & exercise.)
⚠️ Overweight: 25–29.9 (Increased risk. Lifestyle changes recommended.)
🔴 Obese: ≥ 30 (High risk. Medical guidance strongly advised.)
BMI History
| Date | Height | Weight | BMI | Category |
|---|
💊 Medicine Reminders
👨👩👧👦 Filter by Member
Today's Schedule
Tap ○ to mark as taken
👨👩👧👦 Family Medicine Today
Adherence Today
0%
No medicines yet
📊 Adherence History (Last 7 Days)
📋 All Medicines
| Name | Dosage | Frequency | Time(s) | With Food | Duration | Notes | Actions |
|---|
🩺 Vitals Tracker
📈 Vitals History
Heart Rate
--
BP Systolic
--
BP Diastolic
--
SpO2 %
--
Respiration
--
Temperature
--
Blood Sugar
--
📖 Normal Ranges
❤️ Heart Rate: 60–100 bpm
🩸 BP Systolic: <120 mmHg
🩸 BP Diastolic: <80 mmHg
💨 Respiration: 12–20 /min
🫁 SpO2: ≥ 95%
🌡️ Temperature: 36.1–37.2°C
🍬 Blood Sugar: 70–140 mg/dL
❤️ Heart Rate: 60–100 bpm
🩸 BP Systolic: <120 mmHg
🩸 BP Diastolic: <80 mmHg
💨 Respiration: 12–20 /min
🫁 SpO2: ≥ 95%
🌡️ Temperature: 36.1–37.2°C
🍬 Blood Sugar: 70–140 mg/dL
📋 Vitals Log
| Date/Time | HR | BP | SpO2 | Resp. | Temp | Blood Sugar | Weight | Notes | Actions |
|---|
😊 Mood Tracker
📈 Mood History
This Week
😊
Happy
3 days
😐
Neutral
2 days
🤩
Excited
2 days
💡 Wellbeing Tips
🧘 5 min breathing lowers cortisol by ~20%
🌳 20 min outdoors reduces anxiety significantly
📖 Gratitude journal boosts long-term happiness
💤 Quality sleep = better emotional regulation
🧘 5 min breathing lowers cortisol by ~20%
🌳 20 min outdoors reduces anxiety significantly
📖 Gratitude journal boosts long-term happiness
💤 Quality sleep = better emotional regulation
📋 Mood Log
| Date | Mood | Energy | Stress | Notes | Actions |
|---|
🌬️ Breathing Exercises
Follow the animated circle — inhale as it expands, exhale as it contracts.
🧘 4-7-8 Relaxation
Inhale 4s · Hold 7s · Exhale 8s
Best for: Sleep & Anxiety
📦 Box Breathing
Inhale 4s · Hold 4s · Exhale 4s · Hold 4s
Best for: Focus & Calm
⚡ Energizing Breath
Inhale 2s · Exhale 2s (fast)
Best for: Energy & Alertness
🌊 Deep Calm
Inhale 5s · Hold 2s · Exhale 7s
Best for: Deep Relaxation
Get ready...
Cycle 0/0
🧠 Why Breathing Exercises Work
Controlled breathing activates the vagus nerve, shifting your body from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic) mode. Just 5 minutes can reduce cortisol by ~20%, lower heart rate, and improve focus. Regular practice builds resilience to stress.
Controlled breathing activates the vagus nerve, shifting your body from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic) mode. Just 5 minutes can reduce cortisol by ~20%, lower heart rate, and improve focus. Regular practice builds resilience to stress.
👨👩👧👦 Family Members
Manage family members to track their medicines and health records separately.
➕ Add New Member
📊 Health Summary per Member
🏥 Health Records
👨👩👧👦 Filter by Member
📋 Health History — Diagnoses, lab reports, investigations
| Date | Type | Title | Doctor/Hospital | Status | Actions |
|---|
🎯 Health Goals
| Goal | Target | Current | Progress | End Date | Actions |
|---|
🔥 Calorie Calculator
BMR & TDEE Calculator — Mifflin-St Jeor formula
Results
Basal Metabolic Rate (BMR)
--
kcal/day at complete rest
Total Daily Energy Expenditure
--
kcal/day to maintain weight
Lose Weight
--
-500 kcal/day
Maintain
--
Current TDEE
Gain Weight
--
+500 kcal/day
⏰ My Reminders
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🧘 Meditation & Yoga
📺 ProgressPlus
Spiritual meditation, mantras, stotrams & devotional content from ProgressPlus
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Min Today
15
Videos
🕰️ Meditation Timer
Set a focus duration for your practice
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🧘 Meditation
🌅 Morning
🕉️ Mantra
🔱 Stuti
🪔 Aarti
⭐ Saved
➕ My Videos
▶
✓ Watched
🌅 Morning
Purn Brahmand Namaskar - Daily Morning Prayer
▶
✓ Watched
🔱 Stuti
Shiv Swarnamala Stuti - Shiva Devotion
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✓ Watched
🕉️ Mantra
Ganesha Pancharatnam - Instant Prosperity
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✓ Watched
💫 Power
Secrets to Wealth and Success - Power Talk
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✓ Watched
🔱 Stuti
Ganesha Stuti - Path to Unstoppable Success
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✓ Watched
🎵 Music
Rudrashtakam Dubstep Fusion - Divine Music
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✓ Watched
🪔 Aarti
Panchdev Maha Aarti - Five Divine Offerings
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✓ Watched
🔱 Stuti
Tridev Maha Stotram - Most Powerful Sound
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🌅 Morning
Tridevi Maha Stotram - Morning Transformation
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🌅 Morning
Purn Brahmand Namaskar - Vikram Samvat 2083
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🛡️ Protection
Sarva Raksha Kavach - Divine Protection
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✓ Watched
🌅 Morning
Bhagya Suktam - Morning Luck Awakening Chant
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✓ Watched
🧘 Meditation
Om Namah Shivaya - 108 Times Meditation Chant
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✓ Watched
🕉️ Mantra
Hanuman Gayatri Mantra - Strength and Devotion
▶
✓ Watched
🧘 Meditation
Shivoham Divya Dhyan Mantra - Instant Peace
🤘
Yoga Tutorial Studio
Voice-guided yoga with animations in English, Hindi & Nepali