University of California, Riverside


Cool Tools


Visit the Cool Tools below to receive informative, personalized, and motivating feedback.

The contents of the UCR Wellness website are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

The UCR Wellness Program does not sponsor or endorse any of the commercial ads located at the bottom of several of the links on this site. View at your own discretion.

Cool Tools:



General Health

Mental Health








Target Heart Rate
Calculate THR to tell how fast your heart should beat during exercise in order to get the maximum benefit.

Find out how long it will take to finish a mile if you run…walk…or crawl.

Heart Rate and Blood Pressure
Make sure your ticker’s in good shape by monitoring your blood pressure. High blood pressure can cause stroke, heart disease, kidney failure and more, and can occur in people of any age, race or gender. Check yours today!

Calorie Expenditure
Learn how many calories you burn doing activities like running, cycling or housework.

Calories Per Hour
Whether you want to lose, gain or stay the same, this calculator tells you how many calories you need to eat per day to reach your goal.

Exercise Risk Calculator
New to exercise? Take this short quiz to help figure out if you should see a doctor before you start working out.

Endurance Calculator
The Endurance Calculator is designed to enable endurance runners to determine safe, personalized racing paces over distances such as the marathon.

Sweat Rate
Use this test to discover your ideal hydration zone.

Activity-Calorie Calculator
Get the burn rate behind dozens of activities you do each day.

Recovery Calculator
Determine the amount of fluids, carbs, and protein needed to help you meet your body's post-exercise rehydration and glycogen restoration needs.



Commute Cost Calculator
​Add up how much your commute is costing you monthly and yearly; then, compare those figures to the cost of carpooling.

General Health

Health Age Questionnaire
The questionnaire estimates the age of your body based on a number of factors, e.g., smoking, activity level, etc. It also predicts your life expectancy.

Heart Attack Risk Calculator
This tool predicts your chances of having a heart attack in the next 10 years.

Diabetes Risk Calculator
Out of the 23.6 million people who have diabetes, an estimated 5.7 million don’t know they have it. Take the test to determine if you’re at risk.

Rate Your Energy
Most adults feel tired some of the time. But often we do the wrong things in our efforts to regain energy. Find out ways to regain your energy! 

Breast Self Exam Tool
Six easy steps to take to exam your breasts and detect early signs of breast cancer.

Life Expectancy Calculator
The Living to 100 Life Expectancy Calculator uses the most current and carefully researched medical and scientific data in order to estimate how old you will live to be. The calculator asks you 40 quick questions related to your health and family history, and takes about 10 minutes to complete.

Act In Time to Heart Attack Signs
Do you know the signs of a heart attack?

My Life Check
The American Heart Assocation on-line assessment provides a personal heart score and life plan. Your results will show you where you stand on the seven recommended areas of focus and will create an action plan that is customized to your lifestyle and health outlook.



Mental Health

Stress Assessment
Complete the assessment and use the information to help guide you to reduce the stress in your life. 

Rate Your Risk for Depression

Assess your risk with this short quiz

Caregiver Readiness

Are you ready to be a caregiver?

Burn Out Self-Test
This tool can help you check yourself for burnout on the job.


Food Portion Quiz
No wonder America’s getting fatter. This quiz shows how many calories are in today’s supersized portions compared with the portions served 20 years ago. Plus it provides the amount of exercise you have to do to burn the extra calories.

Nutrition Quiz
Just because it looks healthy doesn’t mean it is. Test your food knowledge to make sure you’re making the right choices.

Fruit and Vegetable Calculator
If pizza sauce counts as your vegetable of the day, you’re not alone. Most people don’t eat enough fruits and veggies. Let this site help add more produce to your diet.

Calorie King
The site offers a weight-loss program with tools and resources to shed pounds easily. There’s also a food database that provides nutritional information for a large variety of foods and restaurants.

Recipe Re-mix
Get tips on how to make your favorite meals healthier.

Halloween Treats Calorie Calculator
How far do you have walk to burn of those treats?

New Year's Party Calculator
Figure out how long it will take you to walk off all those New Year’s drinks and snacks.

Holiday Calorie Counter
Holiday parties usually mean loads of fun and food. Calculate the calories you eat during a typical party and how far you have to walk to burn it off.

Serving Conversion Calculator
Use this tool whenever you need to change measuring units, e.g., the recipe calls for cups but the can says fluid ounces.

Calorie Lab
A database containing nutritional information for over 70,000 foods and 500 restaurants.

Menu Planning
An interactive menu planner that guides your food choices based on how many calories you need daily. Use it to plan a meal or add up total calories at the end of the day.

Sample Reduced Calorie Menus
Menus provide examples of what to eat when you’re on a diet of 1200 or 1600 calories. There are a variety of reduced calorie menu options available.

Fast Food Counter
The Fast Food Nutrition Explorer helps you make healthier fast food choices quickly. You can 'power search', compare restaurants, and even check out combo meals.

Dessert Wizard
The dessert wizard calculates how much activity you need to do to burn off that indulgence!

Breakfast Calculator
Get the nutrition you need and still get out the door on time with breakfast choices that fill you up — without filling you out.

Fast Food Choices
Find out what to avoid and what to consider at five popular fast food restaurants.

Table of Condiments
Take a tour of the refrigerator to find out just how long your mustard and mayo and other condiments can stay on the shelf.

Nutrition Quiz

Take this quick quiz to see how much know about eating healthfully.

Portion Control Guide
Portion control is a critical part of successful weight loss and weight management. The WebMD Portion Size Plate gives you easy-to-understand guidelines to help you avoid some common portion-size pitfalls.

Dietary Fiber Calculator

Fiber Calculator
Are you getting enough fiber?

Protein Calculator
How much protein do you need?

Go Red Better U
A FREE 12-week online nutrition and fitness program that can makeover your heart. Each week will focus on a different area of your health and provide step-by-step guidance. You'll have access to everything from daily expert tips and an online journal to a downloadable BetterMe coaching tool.



Calculate Your Due Date
Use this tool to find out when your baby should arrive

From Embryo to Baby in 9 Months
Discover the amazing changes that happen during pregnancy

Pregnancy Due Date Calculator
Calculate your due date and other resources

​When Are You Most Fertile?
Find out when you are most likely to get pregnant


Sleep Test
Take this test to assess your sleeping habits

Sleep Quiz 
 A quiz full of weird facts to help you sleep better.


​Are You Ready to Quit?
This interactive tool measures your readiness to quit smoking

​How Much is Smoking Costing You?
This interactive tool calculates how much money you have spent on cigarettes in the past or how much you will spend on them in the future.

Are You Ready to Quit Smoking?
Interactive tool measures your readiness to quit smoking. Based on your answers, this tool will identify the stage of readiness you are in and help you think about what to do next to move you towards quitting for good.

Do You Need Help to Quit?
Take this Stop Smoking Quiz from the American Cancer Society.



Body Mass Index (BMI)
Your BMI indicates whether or not you’re in a healthy weight range for your sex and height.

Basal Energy Expenditure
By adding up your B.E.E., you know how many calories your body needs to function, e.g., breathing, staying at 98.6 degrees, etc.

WebMD Metabolism Calculator. Estimates your calorie needs based on your age, sex, age, height, weight and activity level.

Daily Caloric Needs
Determine how many calories you need to maintain or lose weight. The nutritional needs calculator can then help break down those calories into carbs, proteins and fat so you’re eating a balanced diet.

Waist to Hip Ratio
Belly fat puts you at greater risk for a heart attack. Put in your waist and hip measurements to see if your ratio is in the healthy range.

Estimated Caloric Requirements
Calculate your caloric needs based on age, sex, height, weight, and activity level.

Exercise Estimator 
Estimate your workout goals based on your daily calorie intake or the occasional splurge.

Food and Fitness Planner
WebMD's food and fitness planner estimates your caloric intake and assists you to set goals and plan your meals and activities.

Personalized Calorie Count
Use our calorie calculator to find your recommended calories per day.


More Information 

General Campus Information

University of California, Riverside
900 University Ave.
Riverside, CA 92521
Tel: (951) 827-1012

Program Information

Julie Chobdee, MPH
Wellness Program Coordinator
Human Resources

1201 University Ave., Suite 208
Riverside, CA 92507

Tel: (951) 827-1488
Fax: (951) 827-2672

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