Your year
You spend 29 days a year on these apps. Add the minutes you spend on an app to see your year.
That is 1 h 55 min a day, 13.4 hours a week and 58.3 hours a month.
These numbers add up to more than 24 hours a day. Check them against Screen Time.
A few ripples.
Your apps
1 h 55 min a day
Minutes a day. Example values are filled in: make them yours.
Where to find your real numbers
On your iPhone, open Settings > Screen Time, tap See All App & Website Activity, choose Week and divide each app's total by 7.
Time you get back
A Calma rule is a sentence. Tap any highlighted word to change it.
Block from to .
This rule gives back about 4 h 2 min a week, 210 hours a year.
Apps in this rule
Add minutes for an app first. It will show up here.
"Other apps" are not one app you can name, so they stay out of the rule.
Days
When
Set this rule in CalmaCalma is a gentle app blocker for iPhone. Free to download, with a 3-day free trial of Calma Pro for eligible new subscribers.
Method
How we calculate
Everything runs in your browser and uses only the numbers you enter. There are no averages from other people and no outside data, so the result is only as accurate as your inputs. For real numbers, read them from Settings > Screen Time on your iPhone.
- Add up your day
Your daily total is the sum of the minutes you entered for each app.
- Multiply by the calendar
A week is 7 days, a year is 365 days and a month is a twelfth of a year (365 ÷ 12, about 30.4 days). Minutes are divided by 60 for hours and by 1,440 for full 24-hour days.
- Estimate the time you could get back
You choose the apps in the rule, the days and the window, and guess what share of that app time falls inside the window. We multiply the daily minutes of those apps by that share, cap it at the length of the window (a 90-minute dinner cannot give back more than 90 minutes), and count it on the days the rule applies: 7, 5 or 2 days a week. "Other apps" stay out, because a rule needs apps you can name.
- Turn it into a rule
The rule is written the way the Calma app shows it, as one sentence with words you can tap, so you can set the same boundary in a minute. See how Calma works.
The formulas
| Number | Formula | 60 min a day |
|---|---|---|
| Per week | daily minutes × 7 | 7 hours |
| Per month | daily minutes × 365 ÷ 12 | 30.4 hours |
| Per year | daily minutes × 365 | 365 hours (15.2 full days) |
| Time back per year | daily minutes on the apps in the rule × share, capped at the window length, × days the rule applies in a year | 30% at bedtime, every day: 109.5 hours |
No outside statistics are used: every number on this page comes from what you type. The share of time inside a window is your own assumption, not a measurement.
iPhone menu names follow recent iOS versions and can be worded slightly differently on yours. Page updated October 8, 2026.
FAQ
Screen time calculator FAQ
How do I find my real screen time on iPhone?
Open Settings > Screen Time and tap See All App & Website Activity. Choose Week to see each app's total for the week, then divide it by 7 to get a daily number you can type here. If Screen Time is off, turn on App & Website Activity first and come back after a few days.
How does the calculator turn minutes into days?
It multiplies your daily minutes by 7 for a week, by 30.4 for a month (365 ÷ 12) and by 365 for a year. Then it divides by 60 for hours and by 1,440 for full 24-hour days. For example, 2 hours a day is 730 hours a year, or about 30 full days.
Why is the "time you could get back" number an assumption?
This calculator does not know when during the day you use each app, so you set the share of your app time that happens in the window you pick, for example 30% at bedtime. The calculator shows what that guess means over a week and a year. Change the share until it matches your days.
Does this tool see my Screen Time data?
No. It cannot read anything from your iPhone. You type the numbers, and the math runs in your browser with no signup and no email. Your numbers are kept in the page address, so the "Copy link" button lets you share or save the result.
How can I spend less time on these apps?
Pick one part of the day and protect it with a rule instead of trying to cut everything at once. You can use App Limits in Screen Time, or Calma, a gentle app blocker for iPhone (iOS 18.0 or later) that rests the apps you choose on a schedule, with a daily limit, or with a set number of opens. See the guides for Instagram and TikTok, or how Calma compares to Screen Time.