Tools that show your progress.
Quitting is easier when you can see it working. Free calculators and trackers — no account, no data collected.
Savings calculator
See how much money you save every day, week, and year after quitting.
Read →LiveDependence quiz
Find out how dependent you are on nicotine — in two minutes.
Read →LiveHealth recovery timeline
See how your body heals from 20 minutes to 15 years after your last cigarette.
Read →LiveQuit plan builder
Pick your quit date and build a personalized plan step by step.
Read →LiveCigarettes Avoided Counter
Enter your quit date and pre-quit daily count to see how many cigarettes you've skipped and what that means for your health and wallet.
Read →LiveCraving Timer
When a craving hits, start a five-minute timer and follow simple distraction prompts — most nicotine urges peak within minutes and fade in about five.
Read →LiveCut-Down-to-Quit Plan
A step-by-step plan to gradually reduce cigarettes before your quit date, with evidence on tapering versus abrupt cessation.
Read →LiveNicotine Withdrawal Timeline
See when nicotine withdrawal symptoms start, peak, and fade — from the first cravings to the weeks when mood and sleep settle, with health-authority guidance.
Read →LiveSecondhand Smoke Calculator
How secondhand smoke affects the people around you — especially children and pets — and why a smoke-free home protects everyone, with evidence.
Read →LiveSmoking Cost by Country
Compare what smokers spend worldwide and see how quitting adds up over a year and a decade, using published tobacco-price data and a clear, updatable method.
Read →Know what's coming next.
SmokeMate tracks your progress, predicts your withdrawal, and celebrates every milestone — right on your phone.