Tools
Each tool states what it needs and where it stops. None diagnoses anything.
Compares one week of your activity with what U.S. and WHO guidelines advise for aerobic activity, strength, and balance, then suggests one small place to start.
Needs: About a minute. Roughly how many minutes and days you were active last week.
Where it stops: It compares one self-reported week with general guidelines. It is not a fitness test or a health assessment. Nothing you enter is saved.
Open weekly activity checkUses the talk test and CDC's 0 to 10 effort scale to say whether an activity is light, moderate or vigorous for you, and what to do next.
Needs: About a minute. How talking felt during an activity, and optionally how hard it felt from 0 to 10.
Where it stops: It is a rule of thumb, not a measurement. It cannot see your heart rate, and medicines or conditions can change what these signals mean.
Open effort checkBuilds a week-by-week walking plan from a walk you can do now toward the weekly amount guidelines advise.
Needs: A comfortable walk length, how many days a week you can walk, and a weekly goal.
Where it stops: The goal comes from the guidelines. The pace is our own cautious suggestion, not a researched protocol. Nothing you enter is saved.
Open walking progress plannerShows general protein guidance matched to your age group, activity, and health situation, with the evidence behind it.
Needs: About a minute. Age group, weight, activity, and a few health-situation questions.
Where it stops: Some answers show no number at all, because protein needs change with kidney disease, illness, and clinician advice.
Open protein calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open bmr calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open body fat calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open calorie calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open calories burned calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open ideal weight calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open healthy weight calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open lean body mass calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open carbohydrate calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open fat intake calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open macro calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open tdee calculatorFit after 50 provides a number of free fitness tools & calculators to help you determine your fitness level and overall health. Learn more about Fit after 50's tools!
Needs: Measurements and options shown in the calculator.
Where it stops: An estimate from the original Fitafter50 formulas. Nothing you enter is sent or saved.
Open bmi calculatorAdapted from CDC's STEADI tools, which clinicians use with patients. Each has safety steps, says where it stops, and can be saved to My Fit after 50 if you choose.
A self-guided version of CDC's 30-second chair stand. It counts your stands and shows where the count falls against CDC's reference numbers for ages 60 and over.
Needs: A sturdy chair, a timer, and about two minutes.
Where it stops: It does not diagnose anything. CDC's reference numbers start at 60, and CDC designed the test for a clinician to supervise.
Open 30-second chair standCDC's Stay Independent checklist: 12 statements, a score, and what CDC says the score means.
Needs: About two minutes. It asks about falls, balance, medicines, and mood.
Where it stops: It is a screening checklist, not a diagnosis. Answers are not sent, saved, or used to choose your steps.
Open fall-risk checklistPractical lists you can use today. Nothing you check is sent or saved.
CDC's Check for Safety checklist: common hazards on stairs, floors, in the kitchen, bedrooms, and bathrooms, with a recommended fix for each, as a printable fix list.
Needs: About five minutes and a walk through your home.
Where it stops: It lists common hazards. It is not a full home assessment. Nothing you check is sent or saved.
Open home safety checklistKeeps a simple diary of when you go to bed, how long it takes to fall asleep, and night wakings, then shows your own averages to bring to a clinician. The National Institute on Aging suggests a diary for this.
Needs: A minute each morning for about two weeks.
Where it stops: It does not diagnose a sleep problem or say whether your sleep is normal. It is kept only in your browser.
Open two-week sleep diaryA self-guided version of CDC's 4-Stage Balance Test. It needs a helper next to you and a sturdy counter, and stops if either is missing.
Needs: A helper, a sturdy counter, a clear non-slip floor, and about five minutes.
Where it stops: Not for anyone who has fallen in the past year, feels unsteady, or uses a cane or walker. It does not diagnose anything.
Open 4-stage balance checkMembers get one small step chosen each day, with why it was chosen and easy ways to swap it or say it is not for them.
Needs: A free account and the goals, interests, and limits you choose to share.
Where it stops: It never guesses at a diagnosis, mood, or motive, and it never treats skipping as a refusal.
Open My Fit after 50Turns a goal you choose into a realistic starting plan, with the first step spelled out.
Where it stops: It is a starting point built from what you tell us, not a clinical assessment.
Open get my planEach will be published only after its method and limits are reviewed. Until then, we would rather show nothing than a guess.
Want a tool that is not here? Tell us. Member requests help decide what we build next. See also the Healthy Aging map.