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You and the world

2.1×the world’s average daily steps

You walk 2.1× the world average

Your last 30 days average 10,636 steps; the world average is 4,961 (717,527 people in 111 countries, Althoff et al., Nature 2017). Across 15 studies of 47,471 adults, more steps went with a lower risk of dying up to about 8,000–10,000 a day for adults under 60, then levelled off (Paluch et al., Lancet Public Health 2022). Your average is past the point where that benefit levelled off; you reached 8,000 on 29 of 30 days.

You · 10,636

World · 4,961

8,000–10,000 a day: where the studies saw the benefit level off

Your last 30 days · the study figures are other people’s averages — context, not a target

This week vs your normal

Weight moved the most this week

Weight is running −1.7 kg against your own four-week average (76.5 kg → 74.8 kg). That is 2.2 standard deviations — well outside your usual range.

Weight−1.7 kg

Resting HR−2 bpm

Calories+44 kcal

Sleep score−1

Steps−298 steps

Protein−5 g

Last 7 days vs the 28 before them

Weight trajectory

Weight is falling

Over the last 41 days your weight is falling by 0.66 kg a week. Latest: 74.3 kg. At this pace you reach 72.0 kg between 10 November 2026 and 12 November 2026.

34 readings · R² 0.97

This morning, ranked

This morning: your lowest weigh-in in 6 weeks

74.3 kg — a lower weigh-in than on any of your last 33 mornings. A typical one: 76.5 kg.

74.1 kglower is better78.6 kg

Resting HR52 bpmbelow 99% of mornings

Calories2,302 kcalabove 89% of days

Steps9,853 stepsbelow 83% of days

Deep sleep1 h 28 minabove 70% of nights

Ranked against your own mornings in the 120 days before · 17 Oct

Personal thresholdLikely

Around 10,500 steps is where your sleep changes

Above about 10,500 steps, your sleep that night averages 7 h 28 min (26 days); below it, 7 h 9 min (15 days). This is the cut that separates them most sharply in your own data — not a general guideline.

+19 min

6 h 41 mineach tick is one day8 h 4 min

Below · 7 h 9 minAbove 10,500 steps · 7 h 28 min

Exact cut 10,507 steps · +19 min across the cut · 41 days · p 0.008

Resting HR trajectory

Resting HR is falling

Over the last 41 days your resting heart rate is falling by 0.70 bpm a week. Latest: 52 bpm.

42 readings · R² 0.63

Sleep Regularity Index

Your sleep regularity: 90 out of 100

How alike your sleep timing is from one day to the next — 100 means asleep and awake at the same clock times every day. Night to night, your bedtime moved about 11 min and your wake-up 34 min. In 60,977 UK Biobank adults (Windred et al., SLEEP 2024), every fifth above the least regular one (under 72) had a 20–30% lower risk of dying over about six years. You are in the most regular fifth.

72798387

Least regular fifthMost regular fifth

41 pairs of consecutive nights in the last 60 days · from logged bed and wake times — night wakings and naps are not counted, so a wrist-worn measurement would read somewhat lower

Personal record

Your lowest weigh-in: 74.3 kg

74.3 kg on 17 Oct — today. That is 4.0 kg under your first weigh-in in this window (6 Sept). The top of 34 logged weigh-ins.

Biggest day12,924 steps19 Sept

Longest night8 h 14 min19 Sept

Deepest night1 h 39 min of deep sleep13 Sept

Across everything you have logged

Your body clock

You are an intermediate type

On free days your sleep is centred on 03:37 (corrected for weekend catch-up sleep), on workdays on 02:47. Half of adults sleep centred between 02:24 and 04:15 on free days (53,689 people, Fischer et al., 2017) — so do you. Your sleep is centred 1 h 1 min later on free days — social jet lag, like crossing one time zone every weekend; 69% of people in Roenneberg’s surveys carry an hour or more. Night to night, your midpoint moves about ±39 min.

Workdays23:03–06:31

Free days23:49–07:47

182100030609121518

asleep · | midpoint

12 free-day and 30 workday nights · MCTQ method (Roenneberg) · weekends as free days · population figures: Fischer et al. 2017, Roenneberg et al. 2012

Your plan, checkedFrom your setup

The arithmetic behind your target holds up

Your target is 2,300 kcal against an estimated maintenance of 2,550. That is a 250 kcal deficit — at 7,700 kcal per kg of fat, about 0.23 kg a week. Target and goal agree. At that pace 72.0 kg is about 2 months away, around 27 December 2026. That fits the date you set. These are estimates from your height, weight, age and activity level — two to three weeks of weigh-ins replace the estimate with your own measured rate.

Maintenance (estimate): 2,550 kcal/day
Your daily target: 2,300 kcal (250 under)
That works out to: 0.23 kg a week down
Your goal asks for: 0.10–0.40 kg a week down

A sustainable pace, and the arithmetic behind it is consistent.

Your profile · the app’s own goal pace and intake floor

What the numbers rest onAn assumption

One setting moves every calorie on this screen

Your resting burn comes from a formula with a good track record (Mifflin–St Jeor, on your height, weight, age and sex). What turns it into maintenance is a single multiplier — yours is ×1.725, which assumes six or seven workouts a week. One step either way on that scale is about 260 kcal a day, roughly 0.24 kg a week of predicted weight change. Nothing here can tell you which setting is right; two to three weeks of weigh-ins can, because then your own trend replaces the multiplier.

Resting (BMR): 1,480 kcal/day
Activity multiplier: × 1.725 — Very active
Maintenance (TDEE): 2,550 kcal/day

Your profile · Mifflin–St Jeor · the app’s own activity multipliers

Your eating clock

Your eating day runs 08:19 → 19:43

On a typical day you first log food at 08:19 and last at 19:43 — a 11 h 24 min eating window. 33% of your calories come after 18:00.

0006121800

42 days logged as you ate · entry time, not exact meal time

Weekday patternLikely

Fridays are your highest day for calories

Fridays average 2,278 kcal against 2,110 kcal on every other day — +168 kcal.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

2,110 kcal

6 Fridays in the last 120 days · p < 0.001

Your story so far

Since 6 Sept: about 334 km on foot — the distance of 7 marathons

Everything your phone and your logs have recorded, added up. The walking burned roughly 17,800 kcal — about the energy stored in 2.3 kg of body fat. Distance and energy use the Movement screen’s estimates: 0.75 m and 0.04 kcal a step.

445,988steps10,619 a day

334 kmon foot≈ 7 marathons

309 hasleep≈ 13 full days

33workout days32 h 37 min in total

42 days of steps · 42 nights of sleep · since 6 September 2026

Weekday patternEarly signal

Wednesdays are your highest day for deep sleep

Wednesdays average 1 h 32 min against 1 h 25 min on every other day — +7 min.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1 h 25 min

6 Wednesdays in the last 120 days · p 0.007

Weekday patternEarly signal

Sundays are your highest day for sleep

Sundays average 7 h 40 min against 7 h 18 min on every other day — +22 min.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

7 h 18 min

6 Sundays in the last 120 days · p 0.009

Patterns in your own logs, not medical advice — and a pattern is not a cause. Every “signal” chip is earned from a test run across all the questions at once, so a quiet week honestly shows fewer cards. Personal experiments are the one place a cause can be tested.

More guidance. Less daily effort.

Your day

You walk 2.1× the world average

Weight moved the most this week

Weight is falling

This morning: your lowest weigh-in in 6 weeks

Around 10,500 steps is where your sleep changes

Resting HR is falling

Your sleep regularity: 90 out of 100

Your lowest weigh-in: 74.3 kg

You are an intermediate type

The arithmetic behind your target holds up

One setting moves every calorie on this screen

Your eating day runs 08:19 → 19:43

Fridays are your highest day for calories

Since 6 Sept: about 334 km on foot — the distance of 7 marathons

Wednesdays are your highest day for deep sleep

Sundays are your highest day for sleep

Your health

Community

Account & help

Your movement

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Sleep profile

History

Recovery

More pulse data

History

Muscle vs fat

History

You're on track today

Your goals

Your coaches

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