Gradual / Nutrition and fasting
Food, in context.
Calories, macros and micronutrients from the food app you already use, against targets you set, with fasting worked out from your meal times.
Gradual does not log food. Your food app writes to Apple Health, and Gradual reads it from there, so you never enter anything twice.
TodaySample data
▲ Protein on targetMeals todayFrom the times in Apple Health
| Meal | Time | Energy |
|---|---|---|
| Breakfast | 07:40 | 520 kcal |
| Lunch | 12:30 | 710 kcal |
| Snack | 16:10 | 240 kcal |
| Dinner | 19:45 | 670 kcal |
Circle size shows how much you ate. Sample data.
Targets
Targets you set, adherence you can see.
Set a daily target for calories, protein, fibre, water or anything else it tracks, as a target, a minimum or a maximum. Bars inside your range stay violet; a day outside it turns amber, with its number in the tooltip.
Calories per dayAgainst a 2,300 kcal target
| Day | Value |
|---|---|
| Sat | 2106 kcal |
| Sun | 2412 kcal |
| Mon | 2019 kcal |
| Tue | 2210 kcal |
| Wed | 2343 kcal |
| Thu | 2233 kcal |
| Fri | 2162 kcal |
Macros per dayEnergy from each
| Day | Protein | Carbs | Fat |
|---|---|---|---|
| Sat | 512 kcal | 1000 kcal | 594 kcal |
| Sun | 564 kcal | 1164 kcal | 684 kcal |
| Mon | 476 kcal | 904 kcal | 639 kcal |
| Tue | 536 kcal | 1008 kcal | 666 kcal |
| Wed | 584 kcal | 1048 kcal | 711 kcal |
| Thu | 552 kcal | 988 kcal | 693 kcal |
| Fri | 552 kcal | 944 kcal | 666 kcal |
Energy balance
Eaten against burned.
Your food is compared with what your body used, resting and active together, from the same Apple Health data. See the gap day by day.
Eaten and burnedKilocalories
| Day | Eaten | Burned |
|---|---|---|
| Sat | 2106 kcal | 2480 kcal |
| Sun | 2412 kcal | 2850 kcal |
| Mon | 2019 kcal | 2390 kcal |
| Tue | 2210 kcal | 2610 kcal |
| Wed | 2343 kcal | 2720 kcal |
| Thu | 2233 kcal | 2650 kcal |
| Fri | 2162 kcal | 2590 kcal |
Sample data.
Fasting
Fasting from your meal times.
Gradual works out your fasts from when you actually eat, so coffee with a splash of milk does not break one. Pick a plan such as 16:8 for a target and a timer, or just look back at your usual eating window.
- Fasts worked out from meal times, plus a manual timer if you prefer.
- Plans from 12:12 to one meal a day, or your own hours.
- Information about your own pattern, not advice. Talk to a clinician before changing how you eat.
Current fastPlan 16:8, sample data
Eating window07:40 to 19:45, 12h 05m
Dots are meals. Sample data.
Micronutrients
The small stuff, when your food app writes it.
If your food app writes vitamins and minerals to Apple Health, Gradual shows them as a share of the daily reference value. Anything with no data is simply hidden.
| Nutrient | Share of daily reference |
|---|---|
| Vitamin C | 112% |
| Iron | 84% |
| Calcium | 71% |
| Magnesium | 66% |
| Potassium | 58% |
| Vitamin D | 43% |
Sample data. Reference values are general, not personal advice.