Green means you hit it. Amber means you're close. Red means there's a gap to close. Every score is based on evidence-backed defaults — and every target can be customized to fit your life.
Track your activity, meals, water, and mind time each day. The app records what you do; scoring happens automatically.
At the end of each day, every tracked metric is compared against your target. You get a green, amber, or red score for each one.
Your weekly review shows your scores across all 7 days. Patterns emerge. You know exactly where to focus.
Note: Metric tiles in your daily header also show a live green, amber, or red score throughout the day as you log — so you always know where you stand before the day ends.
Mind time total — all mind activities combined — is also scored: 10 min default, with the same green/amber/red scale.
Calorie and macro targets are calculated from your profile using your chosen RMR formula — Mifflin-St Jeor by default — multiplied by your activity level (set in Settings → About You) to create your Total Daily Energy Expenditure (TDEE). These are hitTarget metrics: lower is better up to a point.
If you weigh 160 lbs, your default water target is 80 oz per day.
Every default in this guide is a starting point, not a rule. If 30 minutes of exercise doesn't fit your life right now, set your target to 20. The app recalculates green, amber, and red proportionally — so your scores reflect your goals, not ours.
Open Settings → Daily Targets to see all metrics, or tap any metric tile in your daily header to adjust that metric directly.
Enter your custom value. The app recalculates thresholds immediately: green = your target, amber = 80%, red = below 80%.
Your scores update from that day forward, reflecting your personal target, not the default. A Reset to Default button lets you restore the formula-calculated recommendation at any time.
Why does my calorie score show amber when I'm close to my target?
Amber means you went slightly over — up to 10% above your TDEE. It's a buffer zone that recognizes effort without calling it perfect. Red only fires at more than 10% over.
My water target feels too high. Can I change it?
Yes. Settings → Daily Targets → Water. Enter your preferred goal in ounces. The app will score against your number from that point forward.
What's the difference between Meditation and Mind time?
Meditation is one activity. Mind time is the total of all your mind activities for the day — meditation, reading, breathwork, and writing combined. Both are scored independently.
How is protein scored differently from calories?
Protein is a "more is better" metric — you want to hit or exceed your target. Calories are a "stay under" metric. Green for protein means at or above your goal; green for calories means at or under yours.
Does the scoring change if I log exercise?
Exercise affects your calorie deficit (if you have that setting enabled), which can shift your calorie score. Your exercise score is always evaluated independently based on duration.
Can I tap a tile to change my target?
Yes — tap any metric tile in your daily header to open its target settings directly. Or go to Settings → Daily Targets to see all metrics at once.
How do I reset a target to the app's recommendation?
Open the target settings for any metric (via a tile tap or Settings → Daily Targets) and tap Reset to Default. The app will restore the recommended value based on your profile and activity level.
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