The Urban Physio · Tools

Measure what matters.

15 clinical-grade assessments. Built by physiotherapists. Validated against published research.

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Featured

Hand-picked by our clinical team

Featured

BMI Calculator

Body Mass Index with WHO + Asian-adjusted thresholds.

Body

2 min

Featured

Protein for Recovery

Daily protein target based on activity and recovery context.

Body

3 min

NewFeatured

Oswestry Disability Index

Gold-standard low back pain functional disability measure.

Relief

5 min

Body

Your baseline, in numbers.

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BMI Calculator

Body Mass Index with WHO + Asian-adjusted thresholds.

Body

Protein for Recovery

Daily protein target based on activity and recovery context.

Body

Sweat Rate & Hydration

Measure fluid loss and get a personalized rehydration plan.

Body

Target Heart Rate Zones

Five training zones using Karvonen or Max-HR methods.

Body

1-Rep Max Calculator

Strength estimation using six validated formulas.

Body

Relief

For when something hurts.

See all

Oswestry Disability Index

Gold-standard low back pain functional disability measure.

Relief

Neck Disability Index

Most widely-used neck pain outcome measure worldwide.

Relief

QuickDASH

Upper extremity disability — shoulder, elbow, wrist, hand.

Relief

Visual Analog Pain Scale

Quick pain rating across current, worst, least, and average.

Relief

KOOS · Knee

Knee Injury and Osteoarthritis Outcome Score — 5 subscales.

Relief

10m

Mobility

How freely you move.

See all

Mobility Self-Assessment

Full-body mobility screen across ankle, knee, hip, spine, shoulder, neck.

Mobility

Knee-to-Wall Test

Weight-bearing ankle dorsiflexion ROM measurement.

Mobility

Single Leg Stance Test

Static balance test with eyes-open and eyes-closed modes.

Mobility

30-Second Sit-to-Stand

Functional lower-body strength — count reps in 30 seconds.

Mobility

Timed Up and Go

The gold-standard functional mobility and fall-risk screen.

Mobility

"Every tool here is built on published clinical research. Nothing is estimated. Nothing is marketing."

— The Urban Physio · Clinical Team