The healthy ranges used
Sleep: at least 7 hours a night for adults, including college students (US Centers for Disease Control and Prevention); sleep experts generally suggest 7–9 hours.Exercise: at least 150 minutes a week of moderate activity such as brisk walking, or 75 minutes of vigorous activity; 300 minutes brings more benefit (World Health Organization).Long hours: working 55 hours or more a week is linked with a higher risk of stroke and heart disease (WHO and International Labour Organization, 2021).Screen time for fun: there is no official limit for adults. This calculator uses 2 hours a day as a sensible ceiling, not counting screens used for work or study.Time with family and friends and time for hobbies have no fixed targets; a little every day matters more than a long stretch once a week.
How time is freed
Shopping: most trips are short top-ups. Planning meals for the week, keeping a running list and making two bigger trips (or having heavy staples delivered) usually replaces several small ones. The calculator assumes two trips a week, each 15 minutes longer than now.Screens: anything above 2 hours a day of scrolling, videos or TV is counted as time you could use differently.Freed time goes first to exercise until you reach 150 minutes a week, then to sleep until you average 7 hours a night, and the rest is shared between family, friends and hobbies. Change the hours yourself to try your own plan.
Frequently asked questions
Is this medical advice?
No. It compares your week with general public-health guidance. If you have a health condition, ask your doctor what is right for you.
Why does my week not add up to 168 hours?
Anything you have not entered is shown as "Other / unplanned". If you have entered more than 168 hours, some activities overlap; reduce them until the total fits.
Does it save what I type?
No. Everything is worked out on your device and nothing is sent anywhere.