Health & Wellbeing calculators in Spain 2026
Health in Spain has two dimensions: the legal (Social Security benefits) and the personal (physical wellness metrics). The sick leave calculator determines your benefit from the INSS: 60% of the regulatory base from day 4, rising to 75% from day 21. The dependency care calculator estimates benefits by the grade assessed by IMSERSO. BMI and calorie calculators apply WHO standards.
The INSS manages temporary incapacity benefits. The IMSERSO and Autonomous Communities manage dependency benefits (Ley 39/2006). The Ministerio de Sanidad publishes health reference protocols. The Estatuto de los Trabajadores governs employee rights during sick leave.
Expats in Spain commonly ask: how much sick pay will I get?, how many calories do I need to lose weight?, or what dependency benefits exist for a family member? Legal answers depend on your collective agreement and Autonomous Community; health metrics depend on your personal data.
All Health & Wellbeing calculators
22 calculatorsSick Leave Pay Calculator
IT benefit: 60% regulatory base days 4–20, 75% from day 21 — INSS rules.
Dependency Care Benefit Calculator
Benefit amount by dependency grade (I, II, III) and Autonomous Community.
Dentist Cost Estimator
Indicative cost of implants, crowns, and orthodontics in Spain 2026.
Optician Cost Estimator
Cost of prescription glasses, contact lenses, and laser eye surgery in Spain 2026.
BMI Calculator
Body Mass Index per WHO: weight, height, and weight category.
Daily Calorie Calculator
Daily calorie needs using the Mifflin-St Jeor equation by activity level.
Ovulation & Fertility Calendar
Fertile days in the menstrual cycle and estimated fertility window.
Ideal Weight Calculator
Ideal weight by height, build, and sex using Robinson, Miller, and Hamwi methods.
Body Fat Percentage (Navy Method)
Estimated body fat percentage using the US Navy method.
Waist-to-Hip Ratio (WHR)
Cardiovascular risk from waist-to-hip ratio per WHO guidelines.
Basal Metabolic Rate (BMR)
Minimum calories your body needs at complete rest (Mifflin / Harris-Benedict).
Blood Pressure Calculator
Interpret your blood pressure reading per ESC 2026 guidelines.
Life Expectancy Calculator
Estimated life expectancy by sex, habits, and risk factors in Spain.
Calorie Deficit Calculator
Calorie deficit needed to lose weight safely at 0.5–1 kg per week.
Contraceptive Efficacy (Pearl Index)
Comparison of contraceptive method efficacy by Pearl Index.
Calories Burned by Activity (MET)
Calories burned in any physical activity using MET, weight, and duration.
Daily Water Intake Recommendation
Recommended daily water intake by weight, activity, and temperature.
Child BMI (WHO Percentiles)
BMI for children and adolescents with WHO percentiles by age and sex.
Running Pace Calculator
Pace per km, race time, and speed for any distance.
Sleep Cycle Calculator
Optimal wake-up or bedtime based on 90-minute REM sleep cycles.
Blood Alcohol Level Calculator (Widmark)
Estimated BAC and time to reach 0.00% using the Widmark formula.
Max Heart Rate & Training Zones
Max HR estimate and aerobic, anaerobic, and VO2max training zones.
What to watch out for
Sick pay in Spain starts from day 4 — the first 3 days are usually unpaid
For common illness, there is no benefit for the first 3 days unless your collective agreement provides otherwise. Days 4–15 are paid by your employer at 60% of the regulatory base. From day 16 the INSS pays. Many agreements require the company to top up to 100%. The sick leave calculator details the daily amounts.
Dependency recognition can take over 6 months — apply as soon as possible
The average processing time for a Spanish Dependency Law assessment exceeds 6 months. Benefits are dated from the resolution date, not the application date — so early application is financially important. Grade I reference benefits start at around €300/month and Grade III at €747.52/month, but amounts vary significantly by region.
BMI is a rough guide — body fat percentage is more informative
BMI doesn't distinguish between muscle and fat. A very muscular person can have an "overweight" BMI with a healthy body fat of just 15%. The US Navy method (neck and waist circumference) provides a more accurate body composition estimate without equipment. Use both calculators as complementary indicators, not clinical diagnoses.
Alcohol elimination is fixed at ~0.1–0.15 g/L per hour — nothing speeds it up
Your liver metabolises alcohol at roughly 0.1–0.15 g/L per hour, regardless of coffee, water, or exercise. For a 70 kg person after 3 beers (~0.50 g/L BAC), it takes approximately 3–4 hours to reach zero. The BAC calculator uses the Widmark formula with your weight and gender.
Key 2026 figures
Sick leave (IT) benefit 2026
Health reference indicators
Frequently asked questions
How much sick leave pay will I receive in Spain in 2026?
Days 1–3: typically nothing (employer obligation). Days 4–15: your employer pays 60% of the regulatory base. Days 16–20: the INSS pays 60%. From day 21: 75% from the INSS, up to a maximum of 365 days. The regulatory base is your previous month's contribution base divided by 30. Many collective agreements improve these percentages.
How much can I expect to lose per week on a 500-calorie daily deficit?
A sustained daily deficit of 500 kcal equals approximately 0.5 kg of fat lost per week (1 kg of fat ≈ 7,700 kcal). A 1,000 kcal/day deficit would give 1 kg/week but may cause muscle loss. The recommended safe rate is 0.5–1% of body weight per week.
What dependency grade will my relative receive in Spain?
Dependency is assessed in three grades: Grade I (moderate: needs help at least once a day), Grade II (severe: needs help several times a day), and Grade III (great dependency: needs continuous essential support). The assessment is done by your Autonomous Community's social services via a home visit.
How long does alcohol stay in your blood in Spain for driving purposes?
The legal blood alcohol limit in Spain is 0.5 g/L for general drivers and 0.3 g/L for new drivers and professional drivers. Alcohol is eliminated at ~0.1–0.15 g/L per hour. For a 70 kg person who drank 2 large beers, BAC might be around 0.35 g/L — requiring 2–3 hours to reach zero. The BAC calculator uses the Widmark formula.
How do I calculate my training heart rate zones in Spain?
Your maximum heart rate (HRmax) is estimated as 220 minus your age (Haskell-Fox), or more accurately for over-40s: 208 − 0.7 × age (Tanaka). Training zones as a percentage of HRmax: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (>90%). The heart rate zones calculator applies both formulas.