Fitness Score — one 0 to 100 number for your week
The Fitness Score condenses the last seven days across six categories — training volume, nutrition adherence, sleep, hydration, activity and consistency — into a single 0 to 100 number, so you can tell a good week from a busy one.
See your Fitness ScoreHow the score is calculated
Each of the six categories contributes a weighted share of the total, computed from what you logged over the trailing seven days. Nothing is estimated for you: an unlogged day scores as an unlogged day, which keeps the number honest.
- Training — sessions completed vs prescribed
- Nutrition — plan adherence and protein target
- Sleep — hours logged against 7–9 hours
- Hydration — water logged against target
- Activity — daily steps
- Consistency — days with any log at all
What a good score looks like
Anything above 80 sustained for a month usually produces visible change. Between 60 and 80 means one category is quietly dragging the rest down — the breakdown shows which. Below 60 is a signal to shrink the plan until it is repeatable.
Improving the score deliberately
Fix the lowest category first, not the easiest. Most people gain more from adding one training session or an hour of sleep than from optimising anything else.
Frequently asked questions
How is the Fitholae Fitness Score calculated?
It weights six categories from your last seven days of logs — training, nutrition, sleep, hydration, activity and consistency — into a single 0–100 value.
What is a good fitness score?
Above 80 sustained across a month reliably produces progress; 60–80 usually means one category needs attention.
Why did my score drop?
Most drops come from missing logs or missed training days. Open the breakdown to see which of the six categories fell.
Sources & references
- Physical Activity Guidelines for Americans, 2nd edition — U.S. Department of Health and Human Services
- Physical activity fact sheet — World Health Organization
- Dietary guidelines for Indians — ICMR-National Institute of Nutrition
Reviewed for accuracy. Training and nutrition guidance on this page follows the public health guidelines cited below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.