Vital Bench FAQ

Vital Bench provides free estimates for body mass index, hydration, heart rate zones, sleep timing, running pace, and activity energy. Everything is calculated in your browser. These tools offer general information only and are not medical advice.

Can these tools diagnose or treat anything?

No. Nothing here is medical advice, diagnosis, or treatment, and none of it replaces a consultation. If you have symptoms, an existing condition, are pregnant, or take medication, speak to a qualified healthcare professional. In an emergency, contact your local emergency service immediately.

How reliable is BMI for one person?

BMI is a screening ratio designed for populations. It cannot distinguish muscle from fat, cannot see where weight is carried, and does not account for bone density, frame, age, or ethnicity. Trained athletes and older adults are the clearest cases where the number says very little. Treat it as one input among many, interpreted by a clinician.

Is the daily water figure a target I must hit?

No. It is a rough baseline derived from body weight, activity, and climate. Real fluid needs shift with illness, medication, pregnancy, altitude, and the water content of the food you eat, and all beverages count towards the total. Thirst and urine colour respond faster than any formula. Some conditions require restricted or increased intake, so clinical guidance takes priority.

How accurate is the estimated maximum heart rate?

Subtracting your age from 220 gives a population average with a spread of roughly ten to twelve beats per minute in either direction. For an individual that is enough to move an entire zone boundary. A measured maximum from a supervised test is far more accurate, and anyone with a cardiac condition should establish zones with a clinician rather than a formula.

Are sleep cycles really ninety minutes?

Ninety minutes is an average. Real cycles typically run between seventy and one hundred twenty minutes and change through the night, with deep sleep concentrated early and REM sleep later. The suggested bedtimes are approximate. A consistent schedule and adequate total duration matter more than landing on an exact cycle boundary.

How exact is the activity energy estimate?

It multiplies a published metabolic equivalent value by your weight and duration. Those MET values come from measurements averaged across groups of people, so they describe an average performer rather than you. Fitness, efficiency, terrain, and intensity commonly shift the real figure by twenty to thirty percent or more. Use it to compare activities, not as a budget to eat back.

Should I plan even splits from the pace calculator?

Even effort usually beats even pace. Hills, heat, wind, and crowded starts all move the real number, so plan a pace band rather than one fixed value and adjust as conditions demand.

Is my health information stored anywhere?

No. Height, weight, age, and every other value stay in your browser. Nothing is transmitted, logged, or retained after you close the tab.