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DebtSleep
Enter each day's hours — see the total sleep debt.
Missing an hour of sleep one night doesn't just disappear — it adds up against a target, the same way a running balance builds on a ledger, which is why a single bad night matters less than a week of small shortfalls.
Chronic partial sleep deprivation across a week often has a bigger cumulative impact on cognition and mood than people realize, since each night's small deficit compounds rather than resetting.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenWhat you entered
Shortfall each day (target − actual, floored at 0)
max(0, 8−6.5) + max(0, 8−7) + max(0, 8−5.5) + max(0, 8−8) + max(0, 8−6) + max(0, 8−7.5) + max(0, 8−6)= 1.5 + 1.0 + 2.5 + 0.0 + 2.0 + 0.5 + 2.0Sum the shortfalls
total across all days= 9.5 hoursResult
Sleep debt this week: 9.5 hours
You're carrying 9.5 hours of sleep debt this week against an 8-hour nightly target — averaging 6.6 hours per night.