Quizzes and calculators
Validated scientific questionnaires and simple editorial calculators. Everything is calculated in your browser; we do not see or store your answers. A result is a self-check, not a diagnosis.
🥗 Nutrition
MEDAS: how Mediterranean is your diet?
The PREDIMED trial screener (13 questions; we deliberately removed the wine item).
Editorial tool · 2 minHow much fiber do you eat? Calculator
A rough estimate of your daily fiber based on your habits.
Editorial tool · 2 minToo much sodium? Self-check
The habits that affect your sodium intake the most.
Editorial tool · 1 minHow many fruits and vegetables do you eat? Calculator
Compared with the WHO minimum (400 g) and the optimum from a meta-analysis (about 800 g).
Editorial tool · 1 minHow much sugar do you drink? Calculator
Sugary drinks are the biggest source of added sugar in the American diet.
Editorial tool · 2 minHow much ultra-processed food do you eat? Self-check
A quick check based on the NOVA classification.
Editorial tool · 1 minAre you drinking enough? Self-check
A quick check using thirst, urine color and how much you drink.
🚶 Physical Activity
IPAQ: International Physical Activity Questionnaire (short)
Calculates your MET-minutes per week and your activity level.
Editorial tool · 1 minDo you meet the Physical Activity Guidelines? Check
Minutes of moderate and vigorous activity per week, plus strength training.
Validated questionnaire · 2 min30-second chair stand test (for adults 60+)
How many times can you stand up from a chair in 30 seconds? Compared with CDC norms.
Validated questionnaire · 2 minAre you at risk of falling? CDC STEADI checklist
12 statements for adults 60 and older.
Editorial tool · 1 minAre you offsetting your sitting time? Calculator
Based on a meta-analysis of more than a million people (Ekelund et al., 2016).
Editorial tool · 30 secHow many steps do you need? Your personal goal
A goal based on your age and current activity, from a meta-analysis of 15 cohorts.
Editorial tool · 1 minShould you check with a doctor before exercising?
A quick self-check before you start vigorous exercise.
🌙 Sleep
How much sleep do you need? Recommendations by age
Recommendations from the American Academy of Sleep Medicine and the National Sleep Foundation.
Editorial tool · 1 minSocial jet lag calculator
The difference in your sleep midpoint between workdays and days off.
Editorial tool · 30 secWhen should you stop drinking coffee? Calculator
According to a meta-analysis, have a regular coffee at least about 8.8 hours before bed.
Editorial tool · 1 minWeekly sleep debt calculator
How much sleep you are missing compared with the recommended 7+ hours.
Editorial tool · 2 minSleep hygiene: check your habits
8 habits with scientific support.
Editorial tool · 1 minSnoring and sleep apnea: should you see a doctor?
Warning signs that are worth discussing with a doctor.
Editorial tool · 1 minIs it chronic insomnia? Check the criteria
How often, how long and how much it affects your day.
🧘 Stress
PHQ-9: depression screening questionnaire
9 questions about your mood over the past 2 weeks, one of the most widely used screening tools in the world.
Validated questionnaire · 2 minGAD-7: anxiety screening questionnaire
7 questions about anxiety over the past 2 weeks.
Validated questionnaire · 1 minWHO-5 Well-Being Index
5 statements about how you have been feeling over the past 2 weeks.
Validated questionnaire · 3 minPSS-10: Perceived Stress Scale
How unpredictable and overloaded your life has felt over the past month.
Validated questionnaire · 3 minSelf-Compassion Scale, short form (SCS-SF)
12 statements about how you treat yourself in difficult times.
Validated questionnaire · 30 secBurnout: single-question screen
One question validated against the Maslach Burnout Inventory.
Editorial tool · 2 minAre you recovering after work? Self-check
A self-check based on four ingredients of recovery: detachment, relaxation, mastery and control.
🚭 Risky Substances
AUDIT: the WHO alcohol use test
10 WHO questions about how often and how much you drink, and its consequences.
Validated questionnaire · 1 minAUDIT-C: quick alcohol check
The first three AUDIT questions: a one-minute screen widely used in U.S. primary care.
Validated questionnaire · 2 minFagerström Test for Nicotine Dependence
6 questions to gauge physical dependence on nicotine.
Validated questionnaire · 2 minCUDIT-R: cannabis use screening test
8 questions about your cannabis use over the past 6 months.
Validated questionnaire · 30 secBBGS: brief problem gambling screen
3 questions about gambling and betting in the past year.
Validated questionnaire · 2 minSAS-SV: Smartphone Addiction Scale
10 statements about how you use your smartphone.
Editorial tool · 1 minReadiness ruler: are you ready to change?
How ready are you to change a habit like smoking, drinking or gambling?
🤝 Social Connection
Three-item loneliness scale (UCLA-3)
Three questions used in major U.S. studies of loneliness.
Validated questionnaire · 1 minDe Jong Gierveld loneliness scale (6 items)
Measures emotional and social loneliness.
Validated questionnaire · 1 minOslo Social Support Scale (OSSS-3)
Three questions about who you can count on.
Validated questionnaire · 3 minMultidimensional Scale of Perceived Social Support (MSPSS)
12 statements about support from family, friends and a significant other.
Validated questionnaire · 1 minCouples Satisfaction Index (CSI-4)
4 questions about satisfaction with your relationship.
Validated questionnaire · 2 minPositive Childhood Experiences (PCE-7)
7 questions about support, safety and belonging in childhood.
Editorial tool · 2 minHow much connection is in your week? Self-check
A quick look at how often you connect in person and online.