The Complete Guide — How ElevenSix Fitness Works

How the app works, and exactly how every number is calculated

This guide explains how to use ElevenSix Fitness day to day, and documents the exact math behind every number you see — sleep score, calories and macros, workout volume, your streak, daily readiness, and body-metric trends. No black boxes: if the app shows you a figure, you can find the formula here and reproduce it yourself.

Getting started

Create an account and onboard. After signing up you answer a short quiz (your goal, experience level, days per week, and focus), then optionally pick the equipment you train with. Your answers pick a recommended workout plan and diet plan, which get pinned to the top of the Plans and Diet pages — and the recommendation leans toward plans you can actually do with your equipment.
Set your profile. On Body Metrics, open the profile card to set your date of birth and sex. Age and sex feed the calorie and macro math, so it is worth filling in early.
Pick your units. The app stores everything in metric (kg, cm) but you can log and view in imperial (lb, in). The unit toggle on the logging dialog converts as you type — your saved data never changes meaning.

Setting your equipment profile

Tell the app what gear you own and it tailors exercise suggestions, catalog browsing, and plan recommendations to what you can actually do. Your bodyweight is always assumed, so bodyweight movements are never hidden.

Set it during onboarding or on Account. The onboarding quiz has an optional equipment step, and you can change it any time from the “My equipment” card on the Account page.
Start from a preset, then fine-tune. Pick a starting point — “Bodyweight only”, “Minimal” (a couple of dumbbells, a band, and a mat), “Home gym”, or “Full gym” — then tap individual items to add or remove exactly what you have.
Clear it to turn filtering off. Choosing “Clear” removes your profile entirely. With no profile set, nothing is filtered — every exercise and plan is shown as before.

Logging your training

Start from a plan or log freestyle. On Plans, choose a template (or one of your own) and tap “Start workout” to spin up a live session, or create a workout from scratch on the Workouts page. Plans show warm-up and cool-down guidance on the plan page, and the plan’s description is carried into your workout notes when you start it.
Get exercise ideas from the name. As you name a new workout (for example “Push day” or “Leg day”), the app suggests matching exercises as chips you can add in one tap. Suggestions appear instantly from a built-in keyword matcher; on Pro they are refined by the AI coach, and tapping “New ideas” swaps in a fresh set of different movements that still fit the name.
Log sets. For each exercise, record the weight and reps per set. These two numbers are what drive your training volume (see below).
Log heart rate (optional). Each set can also carry an average and a peak heart rate. The app tags both with the training zone they fall into, so you can see exactly how hard a set was. The zone math is documented below.
Follow a multi-week plan. Many plans are periodized across several weeks. The plan page marks the week you are currently on with a badge, and you can preview any other week’s prescription from the week tabs. On Pro you can advance to the next week or reset back to week one; flat single-week plans simply repeat.
Match plans to your equipment. Once you have set an equipment profile, the Plans page adds a “Doable with my equipment” toggle that hides plans mostly needing gear you don’t have — the app remembers this choice between visits. Plans that need missing gear carry a “needs equipment” badge, and opening one shows a notice listing exactly which items you’re missing, with the affected exercises flagged in the list. Tap the notice to jump straight to your equipment editor.
Swap an exercise you can’t do (Pro). On a flagged exercise, tap “Find a swap” and the app suggests alternatives that train the same muscles and movement but use only equipment you own. Swapping inside a built-in system plan saves your change to a personal copy of that plan, leaving the original template untouched.
Browse exercises. The Exercises catalog covers 1,500+ movements across eight categories (strength, cardio, mobility, yoga, tai chi, and more), with filters to narrow by equipment, muscle, and other facets. It is free to browse even on the Starter plan.

Logging food

Search and add meals. On Diet, search the built-in USDA database (13,600+ foods) first. Pick a food, set your serving size and how many servings, and assign it to breakfast, lunch, dinner, or a snack.
Scan a barcode (Pro). Instead of searching, open the barcode scanner and point your camera at a product’s barcode (or type the number by hand). The app resolves each code — pulling unknown products from the Open Food Facts database — and collects them in a review list; a “keep scanning” mode lets you add several in a row. When you are done, confirm the batch to log the items.
Import from Nutritionix. When Nutritionix is enabled, your search also returns a separate “Nutritionix” section with results from its 1.9M+ catalog. These are not yet in your library, so the first time you pick one the app imports it (a one-time step that saves it for everyone) and then logs it like any other food. Importing requires a Pro plan because it draws on a shared daily quota.
Edit a logged serving. Got the amount wrong? Tap the edit icon on any logged row to change the number of servings inline. The day’s totals and your dashboard progress recalculate instantly.
Save and reuse meals. Bundle the foods you eat together into a named saved meal, then log the whole thing in one tap. When you log a saved meal you can still tweak portions, leave out an item, or reorder it for that entry only — your saved template stays as it was.
Set a daily target. Apply one of the evidence-based templates from the Diet Plans library, or use the in-app macro calculator to generate a custom calorie and macro target (the formula is documented below).
Track against your goal. The totals card shows the day’s calories, protein, carbs, and fat versus your target, with a progress bar for each.
Track your water. Once you save a daily water target (from the Water Intake calculator — see “Fitness calculators” below), a water card appears on the Diet page. Tap the plus and minus buttons to log glasses of water (each glass counts as 250 ml) and watch the progress bar fill toward your target. The card counts each calendar day separately in your local time zone.
Fuel training days differently (Pro). Turn on training-day targets to shift more of your daily carbohydrates onto the days you log a workout while keeping protein and fat steady — more fuel when you train, a lighter load on rest days. A badge on the totals card shows whether today is counting as a training or rest day.
Post-workout food ideas (Pro). After you log a workout, the Diet page and dashboard suggest a few foods that fit the protein and carbs you have left for the day.

Logging sleep

Record a night. Enter bedtime, wake time, and a 1–5 quality rating. Optionally add how long it took to fall asleep (latency), minutes awake during the night (WASO), and deep/REM minutes if you know them.
Read your score. Each logged night gets a 0–100 sleep score (formula below) plus a weekly trend chart.

Tracking body metrics

Log measurements. Record weight, height, body fat %, and tape measurements (neck, chest, waist, hips, biceps, forearm, thigh, calf). Fill in only what you measured — blanks are fine.
Set goals. Add a target for any measurement and the card shows the gap. The trend chip color tells you whether the latest change moved you toward or away from a typical goal (see below).
See your heart rate zones. Once your date of birth is set in your profile, the Heart rate zones card shows your estimated maximum heart rate and five personalized training zones. Add a resting heart rate in the profile Edit dialog for ranges tailored to your own fitness. The full formula is below.

Fitness calculators

The Calculators page collects sixteen quick tools in four groups — Strength, Nutrition, Body, and Cardio. All of them are free on every plan, and every formula behind them is documented in the calculation sections below.

Strength: One Rep Max (estimate your 1RM from a lighter set), Wilks Score and DOTS Score (compare powerlifting totals across bodyweights), and the Plate Calculator (which plates to load per side of the bar).
Nutrition: the Macro Calculator (a shortcut to the full calorie-and-macros tool on the Diet page), plus Protein, Calorie, TDEE, BMR, and Water Intake calculators.
Body: Body Fat (U.S. Navy tape-measure method), FFMI (muscularity adjusted for height), and Lean Body Mass (Boer formula).
Cardio: Pace (pace and speed from distance and time), VO2 Max (aerobic fitness estimated from resting heart rate), and Target Heart Rate (your five training zones).
Your profile fills in the blanks. Fields like age, sex, weight, height, activity level, and resting heart rate prefill from your profile and latest body metrics when available — you can always type over them, and anything you have already changed is never overwritten.
Units follow your preference. Weight and length inputs accept whichever unit system you have chosen (kg/cm or lb/in), and switching units re-expresses what you typed without changing what it means.
Save a result where it belongs. Some calculators can push their result straight into the app: Body Fat saves the estimate (and your tape measurements) to Body Metrics, Protein updates the protein figure in your existing diet goal, Calorie saves a full custom calorie-and-macro goal, and Water Intake saves your daily water target to your profile — which switches on the water tracker on the Diet page. Saves that write to Pro features (body metrics and diet goals) need a Pro plan; saving a water target does not.
Shortcuts where you need them. The workout page links to the One Rep Max and Plate calculators next to your sets, and the Diet page links to the Protein, Water, and Calorie calculators — so the right tool is one tap away mid-session.

The dashboard

The dashboard summarizes today and the last seven days: today’s macros, weekly training volume, your most-trained exercises, and your current streak. The exact definitions of weekly volume and streak are below.

Daily readiness. A readiness card scores how primed you are to train today from 0–100, based mainly on last night’s sleep plus your recent training, nutrition, and — when a wearable is connected — your resting heart rate and steps. It shows a one-line recommendation and a “Show factors” breakdown of what moved the score. It appears once you have at least one usable signal, such as a logged night of sleep; the full formula is below.
Steps and daily activity. When you connect a wearable (see below), your daily steps and activity appear on the dashboard with a seven-day trend. Without a connected device this section simply stays hidden.

Connecting a wearable device (Pro)

Sync one device, cover the rest. ElevenSix can pull in data from wearables and health apps — including Apple Health, Garmin, Oura, Fitbit, and Whoop — so your steps, daily activity, sleep, resting heart rate, body weight, and device-recorded workouts flow in automatically. On the mobile app you can also link Apple Health or Health Connect directly.
Your manual logs always win. Imported data never overwrites something you entered by hand — device and manual entries live side by side, and your manual values take precedence.
A Pro feature. Wearable sync is part of Pro. If it is not available, the app quietly shows an unavailable state rather than an error.

Using the AI Coach

Two ways in, one conversation. Open the floating coach launcher from any page to chat in a side drawer, or go to the full Coach page. Both share the same thread, so your history follows you.
Ask anything about your training. The coach reads your recent activity — the last seven days of workouts, meals, and sleep, plus your latest body metrics, onboarding answers, age, and sex — so its replies are grounded in your own data. Responses stream in as they are written.
Check your form. Upload a short video or a photo of an exercise and the coach reviews your technique, calling out what you did well, specific fixes, and any safety flags, with key frames marked up.
Estimate body composition. Upload front, side, or back photos and the coach estimates body-fat percentage, muscle balance, and posture — and can save the estimate to your Body Metrics log. You can also compare two sets of photos to see change over time.
Insights and nudges. The dashboard shows short coach insights and actionable nudges (for example, a protein shortfall). You can dismiss or snooze a nudge, and tap its suggestion to jump straight to the relevant page.
Paid Pro feature. The AI Coach is part of the Pro plan. It gives general fitness guidance, not medical advice.

The Daily Brief

The Daily Brief is our short-form blog — training thoughts, tips, and things we’ve been chewing on from the ElevenSix team. Open it from the navigation to read the latest posts. It’s general reading, not a personalized feed, so it looks the same for everyone and needs no setup.

Managing your account and subscription

Profile and sign-in. The Account page embeds your profile, where you can update your email, password, and connected sign-in methods.
Starter vs Pro. Starter includes the exercises catalog and the first system plans. Pro unlocks workouts, meal logging, body metrics and goals, the dashboard, sleep tracking, the AI Coach, and the full plans library plus custom plans.
Upgrade or change billing. The Subscription card on the Account page offers monthly or annual billing (annual saves roughly 50% versus paying monthly). Upgrading opens secure Stripe Checkout; once you are Pro, the same card opens the Stripe Customer Portal to update payment details, switch plans, or cancel.
Delete your account. You can permanently delete your account from your profile. This removes your workouts, meals, sleep logs, body metrics, and all other personal data.

Calculation: calories and macros

The macro calculator estimates a daily calorie target and splits it into protein, carbs, and fat. It uses the Mifflin–St Jeor equation for your basal metabolic rate (BMR), a standard activity multiplier for total daily energy expenditure (TDEE), and a goal-based calorie adjustment. Every output is rounded to a whole number.

Step 1 — Basal metabolic rate (calories burned at rest):

BMR = 10 × weightKg + 6.25 × heightCm − 5 × age + sexConstant

sexConstant:  male = +5   female = −161   other = −78

Step 2 — Total daily energy expenditure applies an activity multiplier to BMR:

TDEE = BMR × activityFactor

activityFactor:
  sedentary    = 1.2
  light        = 1.375
  moderate     = 1.55
  active       = 1.725
  very_active  = 1.9

Step 3 — Goal calories adjust TDEE up or down, with a hard floor of 1,200 calories:

calories = max(TDEE + goalDelta, 1200)

goalDelta:  lose = −500   maintain = 0   gain = +350

A roughly 500-calorie daily deficit corresponds to about 0.45 kg (1 lb) of weight loss per week.

Step 4 — Macro split. Protein is set per kilogram of bodyweight, fat as a fraction of total calories, and carbs take whatever calories remain. Energy values used: protein and carbs = 4 cal/g, fat = 9 cal/g.

proteinG = proteinPerKg × weightKg
  proteinPerKg:  lose = 2.0   maintain = 1.8   gain = 1.8

fatG = (calories × fatFraction) ÷ 9
  fatFraction:   lose = 0.25  maintain = 0.28  gain = 0.25

carbsG = max(calories − proteinG×4 − fatG×9, 0) ÷ 4

In plain terms: protein scales with how much you weigh and stays highest when cutting to protect muscle; fat is a steady share of your calories; carbs fill the rest of your energy budget.

Calculation: workout volume

Training volume is the total weight moved. For every set you log, the app multiplies the weight by the reps, then sums across all sets in the period.

setVolume   = weightKg × reps
weeklyVolume = sum of setVolume across all sets in the last 7 days

Sets with a missing weight or rep count contribute zero. The weekly figure on your dashboard covers today plus the previous six days. Bodyweight-only movements logged without a weight do not add to this number.

Calculation: max heart rate and training zones

The Heart rate zones card on Body Metrics estimates your maximum heart rate from your age and divides the range into five training zones. It needs your date of birth (from your profile); a resting heart rate is optional but makes the zones more personal. Every bpm value is rounded to a whole number.

Step 1 — Maximum heart rate. The app uses the Tanaka formula by default, which fits the general population better across ages than the classic Fox (“220 minus age”) formula:

maxHR = 208 − 0.7 × age        (Tanaka, default)
maxHR = 220 − age              (Fox, classic alternative)

Step 2 — The five zones. Each zone is a band of exercise intensity, running from easy recovery to all-out effort:

Zone 1  Recovery     50–60%   warm-up and active recovery
Zone 2  Endurance    60–70%   aerobic base, fat burning
Zone 3  Aerobic      70–80%   aerobic capacity, general cardio
Zone 4  Threshold    80–90%   raises lactate / anaerobic threshold
Zone 5  Maximum      90–100%  peak effort, HIIT, VO2 max

Step 3 — Turning intensity into beats per minute. If you have not entered a resting heart rate, each zone bound is a straight percentage of your max HR:

zoneBpm = maxHR × intensity

When you supply a valid resting heart rate, the app switches to the Karvonen heart-rate-reserve method, which anchors the percentages to the gap between your resting and maximum heart rate:

reserve = maxHR − restingHR
zoneBpm = restingHR + intensity × reserve

Set your resting heart rate in the profile Edit dialog on Body Metrics; if it is blank there, the app falls back to your most recent resting HR logged as a body metric. The profile value always wins. The reserve method is only used when your resting HR is valid (20–200 bpm) and below your estimated max — otherwise the straight-percentage method is used.

Per-set heart rate. The average heart rate you log on a workout set is matched to these same zones, so each set shows the intensity zone it landed in (an average above the top zone is clamped to Zone 5). The peak heart rate is recorded and shown next to it as a plain bpm figure.

These heart-rate figures are estimates from general, publicly available formulas — not medical measurements. Your true maximum heart rate and safe training intensity can differ significantly, so consult a physician before starting or changing an exercise program.

Calculation: the fitness calculators

Every tool on the Calculators page runs on the formulas below. Inputs you enter in imperial units are converted to metric before the math runs, so the results are identical whichever units you use.

One Rep Max. The headline estimate is the average of the two most widely used formulas, and a conservative 90% “heavy single” is shown alongside. It is most accurate for sets of 10 reps or fewer; the calculator accepts up to 20.

Epley    1RM = weight × (1 + reps ÷ 30)
Brzycki  1RM = weight × 36 ÷ (37 − reps)

estimated 1RM = (Epley + Brzycki) ÷ 2
heavy single  = estimated 1RM × 0.90
(1 rep → the weight itself is your 1RM)

Wilks Score (2020 revision) and DOTS. Both adjust a powerlifting total (squat + bench + deadlift) for bodyweight so lifters of different sizes can be compared. Each divides your total by a published polynomial of your bodyweight — Wilks uses a 5th-degree polynomial scaled by 600, DOTS a 4th-degree polynomial scaled by 500, each with separate male and female coefficients. Bodyweight is clamped to each formula’s official valid range (for example 40–200.95 kg for the male Wilks curve) exactly as the federation calculators do.

Wilks = total × 600 ÷ poly5(bodyweight)
DOTS  = total × 500 ÷ poly4(bodyweight)

Protein target. The recommended figure uses the same per-kilogram values as the macro calculator (highest when cutting, to protect muscle), shown against the general evidence-based range:

recommended = proteinPerKg × weightKg
  proteinPerKg:  lose = 2.0   maintain = 1.8   gain = 1.8

evidence-based range = 1.6 to 2.2 g per kg of bodyweight

Calorie, TDEE, and BMR calculators. These are the first three steps of the macro calculation documented above — Mifflin–St Jeor BMR, the activity multiplier for TDEE, and the goal-based calorie adjustment with its 1,200-calorie floor. The same constants apply; the standalone calculators simply stop at the number you asked for.

Water intake. A practical baseline of 35 ml per kilogram of bodyweight, plus a bump for how active you are. The result is shown in liters and US fluid ounces:

water (ml) = 35 × weightKg + activityBonus

activityBonus (ml):
  sedentary = 0      light  = 350   moderate = 700
  active    = 1000   very active = 1500

Body fat (U.S. Navy method). Estimated from tape measurements using base-10 logarithms, with separate equations by sex. Measure the neck below the larynx, the waist at the navel, and (for women) the hips at their widest point:

male:
  bodyFat% = 495 ÷ (1.0324 − 0.19077×log10(waist − neck)
                         + 0.15456×log10(height)) − 450

female:
  bodyFat% = 495 ÷ (1.29579 − 0.35004×log10(waist + hip − neck)
                          + 0.221×log10(height)) − 450

(all measurements in cm; results outside 0–75% are rejected)

FFMI (fat-free mass index). How much lean mass you carry for your height. The normalized figure adjusts to a 1.80 m reference height so taller and shorter lifters compare fairly:

leanMassKg      = weightKg × (1 − bodyFat% ÷ 100)
FFMI            = leanMassKg ÷ heightM²
normalized FFMI = FFMI + 6.1 × (1.80 − heightM)

Lean body mass (Boer formula). Weight minus body fat, estimated from weight and height alone:

male:    LBM = 0.407 × weightKg + 0.267 × heightCm − 19.2
female:  LBM = 0.252 × weightKg + 0.473 × heightCm − 48.3

Pace. Straight division of time by distance, shown per kilometer and per mile plus average speed (1 mile = 1.609344 km):

pace per km   = totalSeconds ÷ distanceKm
pace per mile = totalSeconds ÷ distanceMi
speed         = distance ÷ time (as km/h and mph)

VO2 max (resting heart rate method). The Uth–Sørensen–Overgaard–Pedersen estimate uses the ratio of your predicted maximum heart rate (Tanaka formula, documented above) to your resting heart rate, with a rough interpretive band:

VO2max = 15.3 × (maxHR ÷ restingHR)   (ml/kg/min)

band:  <30 Low   30–40 Fair   40–50 Good
       50–60 Very good   60+ Excellent

Target heart rate. Uses exactly the max-heart-rate and five-zone math documented in “Calculation: max heart rate and training zones” above — a plain percentage of max HR by default, or the Karvonen reserve method when you enter a resting heart rate.

The body fat, calorie, and VO2 max calculators are estimates from general published formulas, not medical measurements — the note at the end of this guide applies to them in full.

Calculation: water tracker

The water card on the Diet page tracks your day against the target saved from the Water Intake calculator. Each tap of the plus or minus button adds or removes one glass:

1 glass = 250 ml

glasses shown = round(loggedMl ÷ 250)
progress %    = min(100, round(loggedMl ÷ targetMl × 100))

days roll over at midnight in your local time zone

Calculation: streak

Your streak is the number of consecutive days, counting back from today, on which you logged at least one workout or at least one meal. Days are counted in UTC.

A day "counts" if it has ≥1 workout OR ≥1 meal (UTC calendar day).

streak = number of consecutive counting days,
         starting today and walking backward,
         stopping at the first day with no activity.

If you have activity today and yesterday but not the day before, your streak is 2. Missing a single day resets the streak to zero (or to one, if you log again today).

Calculation: sleep score

Each logged night earns a 0–100 score that blends five dimensions. The weighted total is rounded to a whole number:

score = round(
    0.30 × durationScore
  + 0.25 × efficiencyScore
  + 0.20 × qualityScore
  + 0.15 × consistencyScore
  + 0.10 × architectureScore
)

Missing data is treated neutrally: any dimension you did not provide enough information for falls back to a neutral 75 rather than penalizing you. This keeps a minimal “bedtime, wake time, quality” log from being unfairly marked down.

First, two derived numbers underpin the score:

asleepMinutes   = max(0, (wakeTime − bedtime) − latency − WASO)
                  (falls back to time-in-bed if latency & WASO are blank)

sleepEfficiency = round(asleepMinutes ÷ timeInBed × 100)
                  (only computed when latency or WASO was entered)

default sleep target = 480 minutes (8 hours) unless you set your own

Duration (30%) rewards hitting your target, with a mild penalty for large oversleep. Let ratio = asleepMinutes ÷ target:

durationScore:
  ratio ≤ 1.0      → 100 × ratio
  1.0 to 1.05      → 100        (full credit for slight oversleep)
  1.05 to 1.2      → 100 − (ratio − 1.05) × 100   (drops 100 → 85)
  ratio > 1.2      → 85 − (ratio − 1.2) × 80, with a floor of 40

Efficiency (25%) — how much of your time in bed was spent asleep:

efficiencyScore:
  efficiency ≥ 85%   → 100
  70–85%             → linear from 60 up to 100
  < 70%              → linear from 0 up to 60
  (no latency/WASO logged → neutral 75)

Quality (20%) is your 1–5 star rating, scaled to 100:

qualityScore = (quality ÷ 5) × 100
               (no rating → neutral 75)

Consistency (15%) compares your actual bedtime to your target bedtime. Drifting beyond your consistency window (default 30 minutes) lowers the score:

consistencyScore = 100 × max(0, 1 − |bedtimeDelta| ÷ max(window, 1))
                   (no bedtime goal set → neutral 75)

Architecture (10%) rewards healthy sleep-stage proportions when you log deep and REM minutes. Each stage scores 100 inside its healthy band and loses about 5 points per percentage point outside it. The score is the average of whichever stages you provided — so logging only deep, only REM, or both all work:

stageScore(pct, low, high):
  inside band            → 100
  outside band           → 100 − (distance from band) × 5   (floor 0)

healthy deep band: 13–23% of asleep time
healthy REM band:  20–25% of asleep time

architectureScore = average of the stage scores you provided
  (deep only, REM only, or both)
  (neither deep nor REM logged → neutral 75)

Calculation: recommended sleep duration

If you have not set a personal sleep target, the app picks one based on your age, following NIH/CDC guidance:

under 13   → 600 min (10h)
13 to 17   → 540 min (9h)
18 to 64   → 480 min (8h)
65 and up  → 450 min (7.5h)

This recommended duration only sets the target used in the duration part of the score. The scoring formula itself does not change with age.

Calculation: readiness score

The dashboard readiness card blends up to six signals into a single 0–100 score. Sleep is the strongest signal, so it carries the most weight; the rest fine-tune the number. When a signal is missing (for example you have no wearable, or haven’t logged meals), it is dropped and the remaining weights are rescaled so they still add up to 1 — the score never penalizes you for data you simply don’t have.

score = weighted average of the signals you have, using:

  sleep          0.40   last night's sleep score
  resting HR     0.15   vs your recent baseline (wearable)
  training load  0.15   recent workouts vs your usual load
  nutrition      0.15   avg intake vs your calorie/protein goals
  activity       0.10   yesterday's steps vs baseline (wearable)
  HRV            0.05   heart-rate variability vs baseline (when available)

Missing signals are removed and the rest are renormalized to sum to 1.
The score shows once you have at least one usable signal (typically a
logged night of sleep); with nothing usable, no score is shown.

What the score means. The card turns the number into a one-word band and a one-line recommendation:

80–100  Primed        Green light — train hard today.
65–79   Ready         Train as planned today.
50–64   Moderate      Train normal, but keep the intensity in check.
below 50  Take it easy Go light today — an easy session or rest will pay off.

Tap “Show factors” to see each signal’s own sub-score and how much it counted toward today’s number. These are training-guidance estimates, not medical readings.

Calculation: body-metric trends

Each body-metric card shows the change from your previous logged value to your latest, ignoring any blank entries in between:

delta = latest value − previous non-blank value

The trend chip is colored by whether that change is generally favorable for that measurement. Changes smaller than 0.05 are treated as flat (neutral).

Lower is better: body fat % and waist — a decrease shows green, an increase amber.
Higher is better: chest, biceps, forearm, thigh, and calf — an increase shows green, a decrease amber.
Neutral: weight, height, hips, and neck — the change is shown without judging direction, since the “good” direction depends on your personal goal.

A note on accuracy

These formulas produce estimates, not medical measurements. Calorie and macro targets, sleep scores, and trend colors are tools to guide consistent habits — they are not a substitute for professional medical, dietary, or fitness advice. If you have a clinical condition, a food allergy, or any history that warrants caution, talk to a qualified professional before acting on the numbers here.

User Guide