A health score that shows its work
The idea behind your score
The idea behind your score
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.
Your score is a wellness tool, not a medical one. It isn't a diagnosis, a prediction of your risk, 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.
Your score is a wellness tool, not a medical one. It isn't a diagnosis, a prediction of your risk, or medical advice.
Three areas, one score
Three areas, one score
Heart
Your heart and metabolic health. Movement, sleep, blood pressure, body composition, diet, nicotine, and blood sugar and cholesterol from your labs.
Heart
Your heart and metabolic health. Movement, sleep, blood pressure, body composition, diet, nicotine, and blood sugar and cholesterol from your labs.
Fitness
Your fitness and recovery. Cardio fitness (VO2 max), resting heart rate, and heart rate variability.
Fitness
Your fitness and recovery. Cardio fitness (VO2 max), resting heart rate, and heart rate variability.
Mind
Your mental and behavioral health. Mood, anxiety, alcohol, and tobacco and other substances, from short check-ins.
Mind
Your mental and behavioral health. Mood, anxiety, alcohol, and tobacco and other substances, from short check-ins.
These weights are our judgment call, based on how much each area shapes long-term health. No published formula sets them. If an area has no data yet, it sits out, and it never counts against you.
These weights are our judgment call, based on how much each area shapes long-term health. No published formula sets them. If an area has no data yet, it sits out, and it never counts against you.
What goes into your score
What goes into your score
Part
Part
What Knit reads
What Knit reads
What it's measured against
What it's measured against
Movement
Movement
Active minutes from your watch and the workouts you log, checked against your heart rate when possible, over about a month
Active minutes from your watch and the workouts you log, checked against your heart rate when possible, over about a month
Life's Essential 8 activity target (150 minutes a week of moderate activity)
Life's Essential 8 activity target (150 minutes a week of moderate activity)
Sleep
How long you sleep each night, over about a month
How long you sleep each night, over about a month
Life's Essential 8 sleep ranges
Life's Essential 8 sleep ranges
Blood pressure
Readings you enter or sync
Readings you enter or sync
American Heart Association and American College of Cardiology categories, counting any treatment
American Heart Association and American College of Cardiology categories, counting any treatment
Body composition
Body fat from a smart scale, or BMI if that's all there is, by age and sex
Body fat from a smart scale, or BMI if that's all there is, by age and sex
Healthy body fat ranges from Gallagher (2000), checked against Potter (2024)
Healthy body fat ranges from Gallagher (2000), checked against Potter (2024)
Diet
Fiber, sodium, saturated fat, sugar, and potassium from meals you log
Fiber, sodium, saturated fat, sugar, and potassium from meals you log
US Dietary Guidelines and National Academies' targets
US Dietary Guidelines and National Academies' targets
Nicotine
Your answers, asked again from time to time
Your answers, asked again from time to time
Life's Essential 8 nicotine categories
Life's Essential 8 nicotine categories
Blood sugar
Fasting glucose or A1c from your labs, with diabetes taken into account
Fasting glucose or A1c from your labs, with diabetes taken into account
Life's Essential 8 blood sugar ranges
Life's Essential 8 blood sugar ranges
Cholesterol
Non-HDL cholesterol from your labs, counting any treatment
Non-HDL cholesterol from your labs, counting any treatment
Life's Essential 8 cholesterol ranges
Life's Essential 8 cholesterol ranges
Cardio fitness
Your VO2 max estimate
Your VO2 max estimate
Cooper Institute norms by age and sex
Cooper Institute norms by age and sex
Resting heart rate
Your nightly readings over about a month
Your nightly readings over about a month
Published ranges by sex
Published ranges by sex
Heart rate variability
Your trend compared with your own recent normal
Your trend compared with your own recent normal
Scored by direction, not against other people
Scored by direction, not against other people
Mood
A short mood check-in (PHQ-9)
A short mood check-in (PHQ-9)
Standard PHQ-9 ranges
Standard PHQ-9 ranges
Anxiety
A short anxiety check-in (GAD-7)
A short anxiety check-in (GAD-7)
Standard GAD-7 ranges
Standard GAD-7 ranges
Alcohol
A short alcohol check-in (AUDIT-C)
A short alcohol check-in (AUDIT-C)
Standard AUDIT-C cutoffs by sex
Standard AUDIT-C cutoffs by sex
Tobacco and substances
A short check-in (TAPS)
A short check-in (TAPS)
TAPS questions, with Knit's own documented scoring
TAPS questions, with Knit's own documented scoring
How your score changes
How your score changes
01
Patterns, not moments.
Patterns, not moments.
Knit reads your habits over about a month, and a day only counts once it's over.
Knit reads your habits over about a month, and a day only counts once it's over.
02
Steady change.
Steady change.
Your score moves about a point a day, so it changes steadily instead of jumping around.
Your score moves about a point a day, so it changes steadily instead of jumping around.
03
Some things count right away.
Some things count right away.
Add a condition or a lab, or finish a check-in, and your score reflects it at once.
Add a condition or a lab, or finish a check-in, and your score reflects it at once.
04
A condition counts by how it's managed.
A condition counts by how it's managed.
Add sleep apnea, and Knit asks whether you use a CPAP. If it's well treated, your sleep score holds.
Add sleep apnea, and Knit asks whether you use a CPAP. If it's well treated, your sleep score holds.
05
Your score and Knit's confidence are separate.
Your score and Knit's confidence are separate.
Missing data never lowers your score. It lowers how sure Knit is, and Knit tells you that on its own.
Missing data never lowers your score. It lowers how sure Knit is, and Knit tells you that on its own.
06
Worked out on your phone.
Worked out on your phone.
Knit calculates your score on your iPhone.
Knit calculates your score on your iPhone.
What we can't measure perfectly
What we can't measure perfectly
AREA
WHERE IT'S AN ESTIMATE
Movement
Movement
Active minutes depend on your watch's effort detection, plus the workouts you log, checked against your average heart rate. A good measure, not a lab test.
Active minutes depend on your watch's effort detection, plus the workouts you log, checked against your average heart rate. A good measure, not a lab test.
Food logs
Food logs
Most food logs don't separate added sugar from total sugar, so Knit reads total sugar and says so.
Most food logs don't separate added sugar from total sugar, so Knit reads total sugar and says so.
Heart rate variability
Heart rate variability
A wrist reading is a snapshot, not an overnight sleep-lab study.
A wrist reading is a snapshot, not an overnight sleep-lab study.
The weights
The weights
The 50, 30, and 20 split is our judgment.
The 50, 30, and 20 split is our judgment.
Long-term results
Long-term results
The combined score hasn't been tested against long-term health outcomes yet. Each part rests on studied frameworks. The way we combine them is ours.
The combined score hasn't been tested against long-term health outcomes yet. Each part rests on studied frameworks. The way we combine them is ours.
Be one of the first to try Knit
Get an invite to the iPhone beta, plus the occasional note on what we're building.
