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.
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.
Three areas, one score
Three areas, one score
Cardiometabolic
Movement, sleep, blood pressure, body composition, diet quality, nicotine, blood sugar and cholesterol from labs
Cardiometabolic
Movement, sleep, blood pressure, body composition, diet quality, nicotine, blood sugar and cholesterol from labs
Fitness & Recovery
Cardio fitness (VO2 max), resting heart rate, heart rate variability
Fitness & Recovery
Cardio fitness (VO2 max), resting heart rate, heart rate variability
Mental & Behavioral
Mood, anxiety, alcohol, tobacco and other substances, from short validated check-in
Mental & Behavioral
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.
What goes into your score
What goes into your score
Component
Component
What we read
What we read
Healthy-range anchor
Healthy-range anchor
Movement
Movement
Watch effort minutes and logged workouts, intensity-checked against heart rate where available, read over about a month
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)
Life’s Essential 8 physical activity targets (150 min/week moderate)
Sleep
Nightly duration over about a month
Nightly duration over about a month
Life’s Essential 8 sleep duration bands
Life’s Essential 8 sleep duration bands
Blood pressure
Your entered or synced readings
Your entered or synced readings
ACC/AHA blood pressure categories, with treatment accounted for
ACC/AHA blood pressure categories, with treatment accounted for
Body composition
Body fat percent from smart scales (BMI as fallback), by age and sex
Body fat percent from smart scales (BMI as fallback), by age and sex
Gallagher 2000 healthy ranges, cross-checked with Potter 2024
Gallagher 2000 healthy ranges, cross-checked with Potter 2024
Diet
Fiber, sodium, saturated fat share, sugar share, potassium from logged meals
Fiber, sodium, saturated fat share, sugar share, potassium from logged meals
Dietary Guidelines and National Academies intake references
Dietary Guidelines and National Academies intake references
Nicotine
Your answers, refreshed periodically
Your answers, refreshed periodically
Life’s Essential 8 nicotine categories
Life’s Essential 8 nicotine categories
Blood sugar
Fasting glucose or HbA1c from labs, diabetes status respected
Fasting glucose or HbA1c from labs, diabetes status respected
Life’s Essential 8 glucose bands
Life’s Essential 8 glucose bands
Cholesterol
Non-HDL cholesterol from labs, treatment accounted for
Non-HDL cholesterol from labs, treatment accounted for
Life’s Essential 8 lipid bands
Life’s Essential 8 lipid bands
Cardio fitness
VO2 max estimate
VO2 max estimate
Cooper Institute norms by age and sex
Cooper Institute norms by age and sex
Resting heart rate
Nightly values over about a month
Nightly values over about a month
Published per-sex category bands
Published per-sex category bands
Heart rate variability
Trend against your own recent baseline
Trend against your own recent baseline
Directional trend scoring, not absolute norms
Directional trend scoring, not absolute norms
Mood
PHQ-9 check-in
PHQ-9 check-in
Standard PHQ-9 severity bands
Standard PHQ-9 severity bands
Anxiety
GAD-7 check-in
GAD-7 check-in
Standard GAD-7 severity bands
Standard GAD-7 severity bands
Alcohol
AUDIT-C check-in
AUDIT-C check-in
Standard AUDIT-C thresholds by sex
Standard AUDIT-C thresholds by sex
Tobacco and substances
TAPS check-in
TAPS check-in
TAPS items with Knit’s documented banding
TAPS items with Knit’s documented banding
How your score changes
How your score changes
01
Patterns, not moments.
Patterns, not moments.
Behaviors are read over about a month, and yesterday must finish before it counts.
Behaviors are read over about a month, and yesterday must finish before it counts.
02
Measured drift.
Measured drift.
It is paced at about a point a day, so change arrives steadily.
It is paced at about a point a day, so change arrives steadily.
03
Direct declarations are different.
Direct declarations are different.
Log a condition, add a lab, or complete a check-in and the score responds in full immediately.
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.
Conditions score by management, not existence.
Log sleep apnea and Knit asks about CPAP use; treated well, your sleep score stands.
Log sleep apnea and Knit asks about CPAP use; treated well, your sleep score stands.
05
Score and confidence are separate.
Score and confidence are separate.
Missing data lowers confidence, never the score.
Missing data lowers confidence, never the score.
06
Everything is computed on your phone.
Everything is computed on your phone.
The score never requires your data to leave your device.
The score never requires your data to leave your device.
What we can't measure perfectly
What we can't measure perfectly
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.
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.
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.
Wrist heart rate variability is a spot reading, not an overnight clinical study.
Blend weights
Blend weights
The three blend weights are editorial judgment.
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.
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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