Self-Check Tools
Body Calculators &
Self-Check Tools
From balance ability, step counts, posture, and a daily movement log to weight and hydration guidelines — eight tools you can use right away from your smartphone or computer at home. Treat the numbers as a starting point: a way to get to know your own body. What you enter is saved on this device and shown automatically the next time you visit.
Daily Movement
Daily Movement & Fall Prevention Checks
Four tools related to everyday movements — walking, standing, and holding your posture. The one-leg balance check in particular offers a useful fall-prevention guideline, and can be a helpful starting point for conversations with your family. Recording numbers you care about now and then in the Daily Movement Log makes changes easier to notice.
TOOL 01
Steps & Calories Burned
Converts today's step count and your weight into walking distance and calories burned.
Distance walked
4.2 km
Based on a 70 cm stride
Estimated walking time
≈ 53 min
Based on a 4.8 km/h pace
* An estimate based on walking at a normal pace (3.5 METs). A common guideline for health is 8,000 steps a day, including 20 minutes of brisk walking (based on the Nakanojo Study) — but what matters most is starting with a comfortable step count and building up gradually.
TOOL 02
Single-Leg Balance Check
How many seconds you can stand on one leg with your eyes open shows the age-group level of your balance ability. A check you can do safely at home, as a first step toward fall prevention.
How to test
- Stand near a wall or table you can grab right away, with both hands on your hips
- Lift one foot about 5 cm off the floor and hold still
- Time how many seconds until the lifted foot touches the floor, a hand leaves your hip, or the standing foot shifts
If your result is below your actual age group, lower-body strength may be starting to decline. We recommend gentle strength training within a comfortable range.
* A simplified assessment based on general averages by age group. Single-leg standing tests lower-body strength, balance, and core stability together, and less than 20 seconds is considered an indicator of fall risk. Always perform it next to a wall or table you can grab right away, and stay within a comfortable range.
TOOL 03
Posture Type Self-Check
Check the items that apply to you to see which postural tendencies you may have.
* A rough indication of tendencies based on a self-check, not a diagnosis. Postural imbalance often lies behind shoulder stiffness, lower-back pain, and fatigue, and an individual assessment matched to the cause is the fastest path to improvement.
TOOL 04
Daily Movement Log
Occasionally record your one-leg standing time, walking time, step count, or weight, and see how they change. A handy reference when talking with family, your doctor, or a physical therapist.
No entries yet. Recording once or twice a month is plenty to see changes.
Records are saved only in this device's browser (localStorage) and are never sent outside this service. Deleting your browser data clears them. Please stay safe when measuring: stand near a support for the one-leg test, and skip it on unsteady days.
Know Your Body
Know Your Body Basics
Four calculators covering the basics of good health, including BMI, basal metabolism, and hydration. Use the target weight simulator as a reference for confirming a comfortable, sustainable pace.
TOOL 01
BMI & Healthy Weight
Calculates your BMI (body mass index) from height and weight, classified using the Japan Society for the Study of Obesity criteria.
Healthy weight (BMI 22)
52.9 kg
The weight statistically associated with the lowest risk of disease
Reference weight (BMI 20)
48.1 kg
A figure often used as a guide for appearance
* Classification follows the Japan Society for the Study of Obesity criteria. Because BMI is based on height and weight alone, it can read high for people with more muscle mass. A fuller evaluation that includes body composition (the balance of muscle and fat) is available in the Initial Conditioning Assessment.
TOOL 02
Basal Metabolism & Daily Calorie Estimate
Estimates your basal metabolic rate from age, sex, height, and weight, then calculates your total daily calorie expenditure based on activity level (Mifflin-St Jeor equation).
Basal metabolic rate
1,033 kcal
Energy your body burns even at complete rest
Total daily calorie expenditure
1,240 kcal
As a guide: eat more than this and you gain, less and you lose
* Basal metabolism declines with age, but maintaining muscle mass makes it easier to preserve. If you feel you tire more easily or gain weight more readily even though you eat the same amount as before, reviewing your basal metabolism is a good place to start.
TOOL 03
Daily Water Intake Estimate
From your weight and exercise, this estimates the water your body needs in a day, and how much of it to actually drink — the rest already comes from your meals.
To drink as beverages
Total water needed
1,950 ml
Body weight × 35 ml + exercise (about 2.0 L)
Covered by meals
750 ml
About 40% of the total (soup, rice, fruit)
To drink
1,200 ml
≈ 6 cups of 200 ml
* Based on body weight × 35 ml, plus an allowance for sweat during exercise. About 40% of the total is normally covered by food (soup, rice, fruit and so on), so that share is listed separately and subtracted; the remainder is what to drink. On days with little soup or fruit, drink a bit more. Sipping small amounts often works better than drinking a lot at once. If you have a fluid restriction due to kidney or heart disease, or take diuretics, follow your doctor's instructions.
TOOL 04
Goal Weight Simulator
Calculates roughly how long it will take to reach your goal, from your current weight, goal weight, and daily calorie balance.
Weight to lose
4.0 kg
1 kg of fat ≈ 7,200 kcal
Monthly pace
1.0 kg/mo
A healthy pace
* As a guide, −240 kcal is roughly one bowl of rice, or about 60 minutes of walking. A weight-loss pace within 5% of body weight per month is generally considered the safe range. Losing weight rapidly through diet alone tends to reduce muscle mass as well, so combining it with exercise is ideal. If you have a medical condition, please consult us in advance rather than making large cuts on your own.
Family Check
Family Awareness Checks
Two checks for families who have noticed changes in an aging parent. Instead of scores or a diagnosis, they organize your answers into suggested places to seek advice — a doctor, the community support center, or a physical therapist. Answers are never saved and stay on your screen only.
Check 01
Parent Life-Change Awareness Check
Organize small changes in walking, meals, and outings over roughly the past six months, and see where to seek advice.
Open the check →
Check 02
Home Fall-Prevention Checklist for Older Adults
Walk through seven areas of the home with room cards, and sort findings into what you can fix today and what to discuss with professionals.
Open the check →
After Rehab
After discharge or the end of rehab?
For people — and families — wondering what to continue once rehabilitation ends, our guide page organizes a sustainable approach to exercise and where to turn for advice.
Open the after-rehab exercise guidePrevention Check
Concerned about health-check results or daily movement?
Four tools for self-checking lifestyle-disease and musculoskeletal risks — a simple metabolic risk assessment, a locomotive syndrome check, a sleep cycle calculator, and a METs calorie calculator — are gathered on a dedicated page.
See prevention & health-check toolsFor Training
Working on your own training?
Nine training-focused tools — target heart rate zones, 1RM and RPE conversion tables, a plate calculator, calorie and macro (PFC) calculations, protein food equivalents, an alcohol calorie calculator, and a set log — are gathered on a dedicated page.
See training toolsWant to know what your numbers mean, and what is right for you?
The results here are only rough guides. For an assessment and improvement plan tailored to your body's condition, a physical therapist will guide you directly at your Initial Conditioning Assessment.
Before You Begin
This service is not a substitute for diagnosis, treatment, or rehabilitation at a medical institution. Depending on your symptoms or condition, we may ask you to consult a medical institution first. If you are under medical care or have been advised to restrict exercise, please let us know in advance.
* The values you enter into each tool are saved as cookies in this device's browser so they are ready to use next time. They contain no personally identifying information such as your name or contact details, and are never sent to or shared outside this service. If you prefer not to save them, please delete the cookies from your browser settings.