How the day score works

Each part of your day is scored from 0 to 100 against your own targets and routine, and the parts are combined by their weights into one number. During the day it shows how the day is going so far; once the day is over, it becomes the day's summary.

It is the same number everywhere: the dashboard card, the widgets, your watch, Siri and Google Assistant, the weekly PDF report, the trends chart and the weekly summary. It compares you with yourself — never with other people.

1. When you eat matters. The same food eaten in one sitting scores much lower than the same food spread over the day.
2. Nothing that is off or unmeasured costs points. The weights are shared only among the parts actually measured, and the result says how much of the score was measured (the confidence).
3. One serious problem is not averaged away. In nutrition quality, meal distribution, and caffeine & alcohol — parts where every factor is a must, not a bonus — the part's score is 65% the weighted average of its factors and 35% its weakest factor.
4. It knows the time. Until the kitchen closes, “so far” is measured against what is expected by this hour — dinner is not “missing” at 13:00.
5. Quality per 1,000 kcal. A small day isn't punished twice: energy already says it was small, and quality judges what it was made of.
6. Honest about uncertainty. Every meal has a calorie range; when the ranges are wide, energy carries less weight and the score is shown with a range.
7. You against yourself. A 7-day average and a personal baseline — not other people's average.
8. Transparent. The “Why…?” breakdown under the score shows every part and factor, its weight and the numbers behind it, together with the two levers that would raise the score most.

The weights are for the Balanced focus (see “Focus and importance”). Each part scores from 0 to 100. Inside a part, each factor scores from 0 to 1 (full), and the numbers after the factors are their relative weights.

• •“× certainty”: when the day's calorie estimates are uncertain, energy weighs less — see “Uncertainty and the score range”.
• •A part you turn off, or one with no data today, leaves the calculation, and its weight is shared among the rest.
• •Sleep is off until you choose a source — a watch (Apple Health / Health Connect) or manual entry — because not everyone sleeps with a watch. Caffeine & alcohol is off by default too.

Quality follows the method of the Healthy Eating Index (HEI-2020): food is judged per calorie, so a small day of good food stays good — energy already says the day was small.

The details

• •Quality isn't judged on less than 50 kcal.
• •Natural and added sugar, item by item: natural — in whole fruit, vegetables, legumes, milk and cheese, and the little sugar of unprocessed foods (nuts, whole grains, potatoes, eggs, fish, meat); added (the WHO’s “free sugars”) — sweets, sweetened drinks, juice, honey, sweetened dairy, refined grains and processed meat. A label that states added sugar is used exactly; an ultra-processed product (NOVA 4) counts as added; a composite dish follows its recipe. What can’t be told stays “unknown” and counts like added, never as natural. In the daily summary, tap sugar to see the split.
• •Red label — by Israel's front-of-pack thresholds (stage 2, since 2021). A solid product gets a red label for each of these: sodium over 400 mg, sugars over 10 g, saturated fat over 4 g per 100 g. A drink: over 300 mg, 5 g and 3 g per 100 ml. From v5, a product counts as a drink when it is marked as one or when its package size is given as a volume (ml, l) — so a juice or a milk drink without the mark gets the drink thresholds.
• •Where the values come from: the built-in food database has saturated fat, potassium and a food group for every food; barcode products also have saturated fat, the processing level (NOVA) and whether the product is a drink; nutrition labels you scan keep their saturated-fat line. Each item uses its own label or product when it has one, otherwise the closest match in the food database, scaled to its calories. A value counts as known for a meal only when the items that have it carry at least 80% of the meal's calories. A composite dish counts through its typical recipe by food group (shakshuka: vegetables, eggs and oil), with the shares fitted to the dish's own protein, carbs and fat; a dish without a reliable recipe, or an unclear item, stays “unknown”, not “0 g of vegetables”.

Eating occasions

• •Everything logged within the merge window (30 minutes by default) of an occasion's start is one occasion — a main course and its dessert, or three meals entered back to back. That's why “everything at 13:00” counts as one meal.
• •An item under 50 kcal (a black coffee) doesn't start an occasion of its own; its calories join the nearest occasion.
• •When several items were merged into one occasion, the app suggests: “If you ate them at different times, update the times.”

Meal distribution, factor by factor

Your bedtime

The bedtime you set in the settings; otherwise “your usual” — the median time you fell asleep over the last 7 nights in Apple Health / Health Connect (at least 3 nights). With neither, “kitchen closes” is used instead.

• •From a watch (Apple Health / Health Connect): the night's sleep score — duration and stages — counts 70, and regularity 30.
• •Manual entry: each morning you enter how long (70) and how well (30) you slept.
• •Regularity: your bedtimes and wake times over up to the last 7 nights (at least 3), against their median. An average shift of up to 30 minutes is full; 2 hours is 0.2. It is measured only when sleep comes from Health, alongside a measured night.

Which day a night belongs to

• •A night counts for the morning after — the day on which its last stretch of sleep ended. A day's sleep is every sleep session that ended on it: the night plus any naps.
• •Only time asleep counts; time awake in bed just bridges the stretches. Stretches up to an hour apart are one session.
• •Two sources that recorded the same night count once — merged, not added.
• •Hours are real elapsed time (a night when the clocks change is 7 or 9 hours), up to 16 hours a day.
• •Bed and wake times come from the longest session that ended that day — a nap doesn't set your bedtime.

This part is off by default. When it's on, caffeine cups are measured against your daily cap, and alcoholic drinks against your limit: none = full, up to the limit = 0.85.

Caffeine before bed

When every cup is logged with a time, the cups after (bedtime − 8.8 hours) count: none = full, one = 0.5, two = 0.2, three or more = 0. Without a known bedtime, “kitchen closes” + 2 hours stands in for it (23:00 by default).

• •Active week (WHO, 150 minutes): the last 7 days' active minutes (on iPhone, the exercise minutes of your Activity rings; on Android, Health Connect exercise sessions, up to 300 minutes each). The factor is minutes ÷ 150, full at 150. In a week that has already reached 150, a quiet day counts as a rest day, not a lapse: steps and active energy never score below 0.8, and the workout factor is full.
• •Sleep debt (7 nights): the hours short of 7 each night over up to the last 7 nights (last night included) — once at least 3 nights are known, and only when sleep comes from a watch. The factor is 1 − debt ÷ 6 hours (0 from 6 hours of debt), so several short nights in a row weigh more than one.
• •A water goal for hot, active days: +1 ml per active kcal above 300, and +500 ml on a hot day (on iPhone, when hot-day reminders are on), at most +1.5 litres, rounded to your glass size. Only the score's goal grows, and the water detail says why (“Today's goal includes 2 glasses extra — heat · activity”). Android has no weather reading, so there only activity counts.
• •Since yesterday: under the 7-day average, the card shows how far the total moved since yesterday and the up to 3 parts that moved it most — each part's points (its score × its weight in the total) today minus yesterday. A part measured on only one of the two days is not a change, and there is no comparison with a day without a number or a fast day.

• •Ultra-processed food as a factor: the evidence is strong (in a controlled trial, an ultra-processed diet led to about 500 extra calories a day — Hall 2019), but the processing level is known for only some products. So the factor counts only when the processing level is known for at least 60% of the day's calories; otherwise it is not measured — and costs nothing. Full marks up to 20% of the known calories, falling in a straight line to 0 at 60%.
• •The week's alcohol: the drinks of the last 7 days (today included) against your daily limit × 5 — that is, at least two alcohol-free days a week. Full marks up to the weekly limit, 0 at twice it; with a daily limit of 0, any drink that week brings the factor to 0. Only when the caffeine and alcohol part is on.

• •Every meal has a calorie range: the one from its analysis, or ±10% when there is none.
• •Intake certainty is 1 while the whole day is within ±15%, and falls to 0.5 at ±50% (self-reported intake misses 12–38%, and estimates from photos about 36%). Energy's weight is multiplied by it.
• •The score range is the same day with every meal at the bottom of its range, then at the top (all amounts move together). It is shown when it is wider than 3 points.

How much was measured (confidence)

• •Coverage = the weight of the parts measured ÷ the weight of the parts turned on (not counting what the type of day left out).
• •High: coverage of at least 80% and certainty of at least 0.8. Medium: at least 55% and 0.6. Low: below that.
• •When no meal has been logged yet and the day has just begun, the card says “The day has just begun” instead of showing 100 for one glass of water (not on a fast day).

• •You choose the type of day on the card, for that day only. The choice is kept for 45 days, so that sick and fast days stay out of your usual.

• •7-day average: the average score of the 7 days before today (at least 3 scored days).
• •Your usual: the median of the scored days in the 31 days before today — once there are 7 scored days. Until then the card shows “Calibrating: 3 of 7 days”.
• •Today against your usual: above, around or below (±5 points).
• •Days without a score, sick days and fast days don't count.

• •Number (the default): the exact score, 0–100.
• •Level: just a word — excellent, good, fair or needs attention — without a number, everywhere the score appears.
• •Hidden: no score at all (for some people a daily number is stressful); your habits are still measured and the tips stay.

Every place that shows the score — the card, the widgets, your watch, Siri / Google Assistant, the weekly PDF report, trends and the weekly summary — follows this choice.

The app shows these for context only; none of them changes the score.

• •Sodium to potassium ratio (molar; below 1 is better) — in the Sugar & fiber focus, when potassium is known for at least 50% of the calories.
• •The day's estimated glycemic load — a rough estimate.
• •The share of ultra-processed food (NOVA 4) among the calories whose processing level is known — when it is known for at least a quarter of the day. From v5, when it is known for at least 60% of the day's calories, it is also a nutrition quality factor (above); between a quarter and 60%, it stays information only.
• •Recovery context: heart-rate variability (HRV) and resting heart rate against your own baseline (±15% / ±5%). Context only — not a sign of illness and not a diagnosis; training, sleep, stress and alcohol all move them.
• •Sensor glucose (CGM): readings already in Health appear on a separate screen only — never next to the score or inside it. For information only, not medical advice or a diagnosis.
• •This week's Mediterranean pattern (a card in Trends): 9 habits over the last 7 days, in the spirit of the Ministry of Health's “nutrition rainbow” — vegetables and fruit, 2 portions a day each; legumes 3 times a week; fish twice; nuts and seeds 3 handfuls; olive oil as the main fat; more whole grains than refined; red and processed meat up to 300 g a week; sweets and sugary drinks under a tenth of the calories. Checked only from 3 days with meals, and when at least 60% of the week's calories are matched to a food group.
• •The lever of the week (v5, a card in Trends): the part of the score that cost the most points on the week's scored days — each day, the part's share of the score × (100 − its score), averaged over the days — and the factor that was most often its weakest. From 3 scored days, and only when it is worth at least 2 points a day.
• •Plant variety (v5, a card in Trends): how many different plants — vegetables, fruit, legumes, whole grains, nuts and potatoes — appeared in the last 7 days, against 30 a week (American Gut Project, McDonald 2018). A food counts once, however it was cooked. From 3 days with meals.

On a finished day, these situations cap the score, however good the rest of the day was:

The focus you choose shifts the weights. The multipliers:

• •On top of that, every part can be turned off, or set to low (×0.5), normal or high (×2) importance.

Everything you can adjust

How the score shows (number / level / hidden) · the focus · on/off and importance for each part · the sleep source (off / watch / manual) · meals per day (minimum–maximum, 2–6) · the minimum gap between meals (1–5 hours) · the merge window (10–60 minutes) · when the eating day starts · “kitchen closes” · your usual bedtime (automatic / fixed) · protein per meal (automatic / fixed, 10–60 g) · measuring protein spread · measuring late eating · using the fasting window · the steps goal. And on the card: the type of day.

The day score is calculated on your device, from what you log and what you allow the app to read from Apple Health or Health Connect. Calculating it needs no account and no server.

Steps, active energy, workouts and sleep (including bed and wake times) are read only while the app is open, and only when the matching switch is on; they are kept on the device by day, for 14 days. Your widgets and watch get the score straight from your phone.

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The studies and guidelines behind the method's choices, in brief. They describe groups of people in studies, not you — the day score does not estimate your risk of any condition.

• •Quality per calorie: the Healthy Eating Index 2020 (Shams-White 2023).
• •Protein spread: an even spread (about 0.3–0.4 g/kg per meal) stimulates muscle protein synthesis more than packing protein into dinner (Mamerow 2014; ISSN Position Stand 2017).
• •Meal timing (chrononutrition): late eating and a heavy dinner are linked with poorer glucose tolerance and weight gain (Garaulet 2013, 2022; Jakubowicz 2013); a meal 1 hour before bed instead of 5 hours raises the glucose peak (Gu 2020).
• •Sleep regularity: in the UK Biobank (about 61,000 participants), regularity predicted mortality better than sleep duration (Windred 2024).
• •Caffeine: stop about 8.8 hours before bed (Gardiner 2023, meta-analysis).
• •Consistency: an irregular meal pattern is linked with worse cardiometabolic markers (Pot 2016).
• •Sleep: 7–9 hours for adults (AASM / NSF).
• •Sugar and sodium: under 10% of energy from free sugars (WHO 2015); sodium up to 2,300 mg a day (AHA).
• •Saturated fat: under 10% of energy (WHO 2023); in a Cochrane review, cutting it — RR 0.83 for cardiovascular events.
• •Fiber: 14 g per 1,000 kcal, 25–38 g a day (DGA / Reynolds 2019).
• •Fruit & vegetables: 5 portions of 80 g a day (WHO); every +200 g a day — RR 0.90 for mortality (Aune 2017).
• •Sodium to potassium: a high ratio is linked with cardiovascular risk (HR 1.60).
• •Uncertainty: self-reported intake misses 12–38%; estimates from photos, about 36%.
• •Ultra-processed food: in a controlled trial, about 500 extra calories a day on an ultra-processed diet (Hall 2019); an umbrella review links it to mortality and cardiometabolic disease (Lane, BMJ 2024).
• •Alcohol: no safe level (WHO 2023); several drink-free days every week (NHS guidance).
• •Plant variety: 30 or more different plants a week go with a more diverse gut microbiome (McDonald, mSystems 2018).