A health score that shows its work

The principle

The principle

Think of your Knit score like a credit score for your health. It reflects your overall standing relative to well-established health ranges. It moves slowly because health does. A perfect 100 is nearly unattainable by design; the goal is to get most of your numbers into a healthy range and keep them there.

The score is a wellness tool, not a medical one. It is not a diagnosis, a risk prediction, or medical advice.

Think of your Knit score like a credit score for your health. It reflects your overall standing relative to well-established health ranges. It moves slowly because health does. A perfect 100 is nearly unattainable by design; the goal is to get most of your numbers into a healthy range and keep them there.

The score is a wellness tool, not a medical one. It is not a diagnosis, a risk prediction, or medical advice.

The three parts

The three parts

Cardiometabolic

50%

Movement, sleep, blood pressure, body composition, diet quality, nicotine, blood sugar and cholesterol from labs

Cardiometabolic

50%

Movement, sleep, blood pressure, body composition, diet quality, nicotine, blood sugar and cholesterol from labs

Fitness & Recovery

30%

Cardio fitness (VO2 max), resting heart rate, heart rate variability

Fitness & Recovery

30%

Cardio fitness (VO2 max), resting heart rate, heart rate variability

Mental & Behavioral

20%

Mood, anxiety, alcohol, tobacco and other substances, from short validated check-in

Mental & Behavioral

20%

Mood, anxiety, alcohol, tobacco and other substances, from short validated check-in

The weights are Knit's editorial judgment, chosen to reflect how much each area shapes long-term health. No published formula dictates them. An area with no data sits out of the blend, and is never counted against you.

The weights are Knit's editorial judgment, chosen to reflect how much each area shapes long-term health. No published formula dictates them. An area with no data sits out of the blend, and is never counted against you.

Every component, anchored

Every component, anchored

Component

What we read

Healthy-range anchor

Movement

Watch effort minutes and logged workouts, intensity-checked against heart rate where available, read over about a month

Life’s Essential 8 physical activity targets (150 min/week moderate)

Sleep

Nightly duration over about a month

Life’s Essential 8 sleep duration bands

Blood pressure

Your entered or synced readings

ACC/AHA blood pressure categories, with treatment accounted for

Body composition

Body fat percent from smart scales (BMI as fallback), by age and sex

Gallagher 2000 healthy ranges, cross-checked with Potter 2024

Diet

Fiber, sodium, saturated fat share, sugar share, potassium from logged meals

Dietary Guidelines and National Academies intake references

Nicotine

Your answers, refreshed periodically

Life’s Essential 8 nicotine categories

Blood sugar

Fasting glucose or HbA1c from labs, diabetes status respected

Life’s Essential 8 glucose bands

Cholesterol

Non-HDL cholesterol from labs, treatment accounted for

Life’s Essential 8 lipid bands

Cardio fitness

VO2 max estimate

Cooper Institute norms by age and sex

Resting heart rate

Nightly values over about a month

Published per-sex category bands

Heart rate variability

Trend against your own recent baseline

Directional trend scoring, not absolute norms

Directional trend scoring, not absolute norms

Mood

PHQ-9 check-in

Standard PHQ-9 severity bands

Anxiety

GAD-7 check-in

GAD-7 check-in

Standard GAD-7 severity bands

Alcohol

AUDIT-C check-in

AUDIT-C check-in

Standard AUDIT-C thresholds by sex

Tobacco and substances

TAPS check-in

TAPS items with Knit’s documented banding

How it moves

How it moves

01

Patterns, not moments.

Behaviors are read over about a month, and yesterday must finish before it counts.

02

Measured drift.

It is paced at about a point a day, so change arrives steadily.

03

Direct declarations are different.

Log a condition, add a lab, or complete a check-in and the score responds in full immediately.

04

Conditions score by management, not existence.

Log sleep apnea and Knit asks about CPAP use; treated well, your sleep score stands.

05

Score and confidence are separate.

Missing data lowers confidence, never the score.

06

Everything is computed on your phone.

The score never requires your data to leave your device.

The honesty ledger

The honesty ledger

SCOPE

SCOPE

WHERE WE APPROXIMATE

Movement

Movement

Movement minutes rely on your watch’s effort detection plus logged workouts with an average-heart-rate intensity check. Good measure, not a lab test.

Food logs

Food logs

Food logs rarely separate added sugar from total sugar; we read total sugar and note it.

Heart rate variability

Heart rate variability

Wrist heart rate variability is a spot reading, not an overnight clinical study.

Blend weights

Blend weights

The three blend weights are editorial judgment.

Outcome validation

Outcome validation

The combined score has not yet been validated against long-term health outcomes. The components are anchored to studied frameworks; the blend is ours.

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