Everything on TempoLife
71 free tools, references and portals beside the app: food data, health calculators, courses, a developer API and community.
Food and nutrition
Recipe nutrition analyzer
Paste a recipe or a recipe link and get per-serving calories, protein, carbs and fat from the TempoLife food database.
Packaged food product database
Barcode-level nutrition for packaged products: label values per 100 g and per portion, additives and provenance.
Restaurant chain menu nutrition
Published nutrition for restaurant chain menu items, refreshed automatically from each chain's own website.
Healthier food swaps
Lower-calorie and higher-protein alternatives to any food, computed from the same category in the food database.
Grocery list with nutrition totals
Build a shopping list and see calories, protein and cost per gram of protein for the whole basket. Stays in your browser.
Portion size visual guide
What one portion actually looks like, using your own hand and a standard plate. Printable reference for every food group.
Glycemic load calculator
Combine foods into a meal and see its glycemic load, with a plain-language explanation of what the number means.
Nutrition label generator
Enter ingredients and batch size, get an EU-style nutrition declaration per 100 g and per portion, ready to print.
Foods by diet and allergen
Vegan, vegetarian, gluten-free, lactose-free and low-FODMAP views of the food database, each with the numbers.
Free weekly meal plans
Seven-day meal plans by goal with per-day calories and macros, a full recipe list and a printable shopping list.
Ingredient converter: cups, dl and spoons to grams
Convert cups, decilitres, tablespoons and teaspoons to grams for any ingredient, and scale a recipe up or down.
How long food keeps: fridge, freezer and pantry
How many days a food keeps in the fridge, freezer or pantry, opened and unopened, and how to tell when it has gone off.
E-number additive encyclopedia
What each E-number is, what it does, where it appears and its EFSA acceptable daily intake, in plain language.
Caffeine in drinks: coffee, energy drinks and more
Published caffeine per serving for coffees, teas, colas, energy drinks and chocolate, linked to the caffeine half-life calculator.
Ingredient pairing and balanced plate finder
Pick one or two ingredients and see staple foods that complete a balanced macro plate, with the numbers from the food database.
Protein density ranking and cost calculator
Which foods give the most protein per calorie and per 100 grams, and what 20 g of protein costs at prices you type in.
Sowing and planting calendar
When to sow indoors, plant out and harvest each vegetable in the cool-temperate Estonian and Finnish climate.
Free-to-credit food photo library
Real food photographs with full photographer and licence attribution, download sizes and the nutrition numbers beside each one.
Body and health
Blood test reference ranges
Enter common lab values and see the standard reference range for each, explained in plain language. Nothing is uploaded.
Blood pressure log and classifier
Log readings, see the ESC/AHA category for each, and print a chart for your doctor. Readings stay in your browser.
Medicine, food and alcohol interactions
What to take with food, what to avoid, and timing notes for common medicine groups.
Calorie needs by life stage
Energy and protein needs for pregnancy, breastfeeding, teenagers, older adults and menopause, each with its own calculator.
Alcohol units, calories and clearance
Units by country definition, calories per drink and an estimate of how long alcohol stays in your system.
Sauna and cold exposure planner
Build a sauna, cold plunge or contrast session with round lengths, hydration targets and heart-rate cautions.
Symptoms and nutrients
Which nutrients are commonly discussed for a symptom, which foods are richest in them, and when to see a doctor instead.
Interactive body map
Pick a body system to reach the metrics, calculators and guides that relate to it.
Fitness reference values
Published reference values for resting heart rate, the Cooper run, push-ups, plank, grip strength and VO2max, with a self-test.
Child growth and sleep references
WHO growth standard medians by age, sleep needs by age and the mid-parental height prediction, with the cautions a parent needs.
Due date, ovulation and weight gain
Due date from your last period or IVF transfer, ovulation and fertile window, and IOM pregnancy weight-gain ranges.
Supplement reference: dose, evidence and forms
What each common supplement is, what the evidence supports, typical doses and timing, grounded in NIH fact sheets.
Can I eat that? Pregnancy, baby, gout, IBS and more
Food-by-food answers for pregnancy, babies, diabetes, gout, IBS and keto, each grounded in a cited guideline.
Can dogs and cats eat it?
Toxic, risky and safe foods for dogs and cats from ASPCA lists, plus a calorie calculator for pets.
Movement and sleep
Exercise library with calorie burn
One page per exercise: MET value, calories per minute at your body weight, form notes and step equivalents.
Training plan generator
Couch-to-5k, a 10,000-step ramp and a bodyweight strength block, generated as a printable week-by-week calendar.
Running and walking event calendar
Runs, walks and rides in Estonia, Finland and the Baltics, with pace and split planning for each distance.
Chronotype quiz
A short morningness-eveningness questionnaire with a bedtime, light and meal-timing plan for your result.
Sleep sounds and stories
A web player for sleep stories, non-sleep deep rest sessions and paced-breathing audio. No account needed.
Walking groups and clubs
Find a local walking group, park run or step challenge, or list one you organise.
Handy tools
Workout and kitchen timers
Tabata, HIIT, EMOM, plank, egg and 20-20-20 eye timers in the browser. A shared link is the workout.
Online metronome and tap tempo
A metronome from 30 to 300 BPM with tap tempo and a running-cadence mode at 150-190 steps per minute.
Reaction time test
A psychomotor-vigilance style reaction test: your own mean and best in milliseconds, next to published reference values.
White, pink and brown noise generator
Synthesised white, pink and brown noise in the browser with a sleep timer. No audio files, no downloads.
What to wear for a run or walk by temperature
A layering chart from -25 to +30 C with wind and rain adjustments, so you can dress right before you step out.
Estonian name days and today page
The Estonian folk-calendar name days, plus a daily page with the week number, next public holiday and moon phase.
Site index
Learn
Free email courses
A seven-day fasting course, a fourteen-day sleep reset and a thirty-day step course, one short email a day.
Nutrition quizzes and certificates
Test what you know about labels, hydration and macros. Pass and get a shareable certificate with a verification link.
Weekly research digest
One study a week in plain language: what it found, how strong it is and what it changes in practice.
Nutrition myths, checked
Common claims with a verdict, the strength of the evidence and the calculation that settles it.
Video explainers
Short explainers for each calculator and food topic, with full transcripts.
Listen to the guides
Audio versions of every guide and article, plus a podcast feed you can subscribe to.
Teacher and school pack
Printable worksheets on labels, hydration and sleep, plus a class step challenge with a scoreboard.
Year in review
Your year of meals, steps, sleep and weight as a shareable page, with an anonymous aggregate version for everyone.
Platform and integrations
Developer portal
The food and nutrition API: OpenAPI spec, self-serve keys, rate limits and usage.
Sign in with TempoLife
Let people connect their TempoLife account to your app with scoped, revocable consent.
Integrations
Connect Strava, Garmin, Polar, Oura, Withings and Apple Health, with a setup guide for each.
Automations and webhooks
Triggers and actions for Zapier, Make and IFTTT, plus raw webhooks you can point anywhere.
Browser extension
Nutrition on any recipe or delivery page, and one-click logging from the page you are on.
Embeddable widgets
Drop a calorie calculator, a recipe nutrition card or a fasting timer into your own site or WordPress.
Log by email
Send a meal photo to your own private address and it is analysed and logged for you.
Service status
Uptime, API response times, incident history and what changed in the data.
Doctor-ready health report
A printable summary of weight, sleep, activity and medicines over any period, plus a machine-readable export.
Public roadmap
What is being built, what is shipped and what you can vote for next.
Help translate TempoLife
Suggest and vote on translations. The four current languages are the template for the next one.
Community and business
Community forum
Ask a question, answer one, and read what worked for people tracking the same things.
Progress stories
Real journeys shared by members, with their own charts and their own words.
For coaches and dietitians
A multi-client dashboard, a public professional profile and shared diaries with client consent.
Workplace wellness
Company step challenges with aggregate-only dashboards and a screen view for the office.
Caregiver access
Follow a family member's meals, hydration and medicine doses, with their explicit consent and their own limits.
Gift TempoLife
Give a subscription with a printable card and a code that never expires unused.
Gear that actually helps
Scales, bottles, bands and containers worth owning, with what to look for and what to skip.
Track it, do not just read about it
The app puts your own numbers behind every calculator on this page: photograph a meal, read your sleep and steps, and see the trend.