How we calculate

altr. calculates every result with open formulas, published sources and the values you enter. Calculations run in your browser.

• “I always wake up tired” → Go to bed 1 hour earlier every day

  nights = extra min ÷ 60 × days ÷ 8

  Counted as 8-hour nights. Adults are advised to sleep 7 hours or more per night (AASM/SRS 2015).

• “I can't put my phone down” → 1 hour less screen a day

  hours = hours/day × days
  full days = hours ÷ 24 · waking days = hours ÷ 16

  Exact; no range. A full day is 24 hours, a waking day 16 hours.

• “I get lost in social media” → 2 hours less social media a day

  hours = hours/day × days
  full days = hours ÷ 24 · waking days = hours ÷ 16

  Exact; no range. A full day is 24 hours, a waking day 16 hours.

• “I can't focus on anything” → 10 min of meditation a day

  hours = min ÷ 60 × days

  Exact. Meditation's effect is not given as a number; there is moderate evidence for anxiety, depression and pain (Goyal et al. 2014).

• “I can't make it to the end of the month” → Save a small amount every month

  FV = P × ((1 + r)^n − 1) ÷ r,  r = annual return ÷ 12
  real = FV ÷ (1 + inflation)^years

  Monthly compounding. Band: 10 points below and above the return you entered. You entered the return and inflation; not investment advice.

• “I spend too much on coffee” → Make your coffee at home

  saved = (price outside − cost at home) × count × days

  Default prices are placeholders; enter your own.

• “I'm paying for subscriptions I forgot about” → Cancel the ones you don't use

  saved = monthly amount × days ÷ 30.4

  A month counts as 30.4 days.

• “I keep ordering takeout” → Eat 3 meals a week at home

  saved = meals × difference × days ÷ 7

  Default prices are placeholders; enter your own difference.

• “I don't move at all” → Walk 30 min a day

  km = min ÷ 60 × days × speed
  kcal = MET × kg × hours
  weight(t) ≈ K × (1 − e^(−t/τ))   // plateau

  Pace 4–6 km/h · 3.0–4.3 MET · 1 km ≈ 1,200–1,400 steps · half of the weight change happens in the first year (τ ≈ 526 days), then a plateau. The 3500 kcal rule is not used.

• “I can't lose weight” → Walk 30 min a day, drop sugary drinks

  ΔE = (MET − 1) × kg × hours/day + cans × 140
  weight(t) ≈ K × (1 − e^(−t/τ)),  K = ΔE ÷ 22

  Simplified Hall model; ±30% band on K. A 330 ml can ≈ 140 kcal. The 3500 kcal rule is not used; no result is shown above a 1,000 kcal daily deficit.

• “I'm wasting away at my desk” → Climb 10 floors of stairs a day

  m = floors × floor height × days

  Floor height 3 m (range 2.7–3.3 m). Everest is 8,849 m.

• “I'm really out of shape” → Run 30 min, 3 times a week

  km = min ÷ 60 × sessions × days ÷ 7 × speed
  kcal = MET × kg × hours

  Running speed 8–10 km/h, MET 8–10 (2024 Compendium).

• “I can't quit smoking” → Quit today

  saved = cigarettes ÷ 20 × pack price × days

  Health effects are shown as WHO milestones; no risk percentage is calculated. 20 cigarettes per pack.

• “I drink too many sugary drinks” → Drop 1 can a day

  sugar = cans × 35 g × days
  kcal = cans × 140 × days

  330 ml can: 30–40 g sugar, 140 kcal. WHO recommends free sugars below 10% of daily energy.

• “I can't find time to read” → Read 20 min a day

  words = min × 238 × days
  books = words ÷ 90,000

  Reading speed 175–300 words per minute (average 238; Brysbaert 2019, English). A book is 90,000 words.

• “My English never gets finished” → Study 30 min a day

  days = (target GLH − current GLH) × factor ÷ (min ÷ 60)

  Cambridge guided learning hours: A2 180–200, B1 350–400, B2 500–600, C1 700–800. Self-study factor 1.0–1.5.

• “I can't get myself to the gym” → Gym 3 times a week, 45 min

  sessions = sessions/week × 52 × years
  kcal = (MET − 1) × kg × min ÷ 60 × sessions
  fat equivalent = kcal ÷ 7,700

  Session MET 3.5–6.0 (2024 Compendium). The fat equivalent is a comparison only, not a weight-loss estimate.

• “My place is always a mess” → Tidy up 10 min every evening

  hours = min ÷ 60 × days

  The weekend effect is shown qualitatively; there is no sourced reduction rate, so no number is given.

• “My partner and I don't get quality time together” → 2 evenings a week, 1 hour together without phones

  count = frequency × days ÷ 7
  hours = count × duration

  Exact count. Relationship effects are associations, not causation.

• “I don't call my family enough” → Call your family once a week

  count = frequency × days ÷ 7
  hours = count × duration

  Exact count. Relationship effects are associations, not causation.

• “I keep putting things off” → 1 focus block a day (25 min, phone in another room)

  hours = min ÷ 60 × days

  Exact; no range.

• “I can't sleep with my phone in bed” → No phone in bed, charge it in another room

  hours = hours/day × days
  full days = hours ÷ 24 · waking days = hours ÷ 16

  Exact; no range. A full day is 24 hours, a waking day 16 hours.

• “I buy things online I don't need” → Wait 48 hours after adding to cart

  saved = monthly spend × skip rate × days ÷ 30.4

  The skip rate is your estimate; band ±15 points.

• “My credit card debt never ends” → Pay more than the minimum, +[X] TL every month

  each month: debt = debt × (1 + i) − payment
  difference = payoff month and interest, current vs. extra payment

  i = the monthly contractual rate on your statement. Taxes and fees not included. Not financial advice.

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