Make room for a fresh start.
Choose your goal and log a meal to begin.
ONE SMALL STEPA little better,
A little better,
every day.
Start where you are. Your Knight is here to help.
Here for you
MEALS TODAY0
STEPS LOGGED—
NEXT WEIGH-INFirst check-in
NO CALORIE COUNTING
What did you have?
Move at your pace.
Log your daily totals manually. Phone and watch syncing is not connected in this version.
How is this feeling?
You can make the plan gentler at any time.
Your monthly check-in.
Use similar conditions each time. One reading can fluctuate; the longer trend matters.
A new entry on the same date replaces that day's reading.
A starting point.
Your recorded weights will appear here.
Progress, without pressure.
Save a measurement to see your next step.
Make it yours.
Encouragement appears only inside this app. No push notifications, emails or background reminders are sent.
Your records stay here.
Meals, weight and activity are saved in this browser on this device. There is no account, cloud backup, advertising tracker or health-data upload. Anyone using this browser profile may see your records. Clearing browser data removes them.
Add to your phone
On iPhone, open this page in Safari, choose Share, then Add to Home Screen. On Android, use your browser's Install or Add to Home screen option. Availability depends on your browser.
How the guidance works
General education for adults. Suggestions use your selected goal, recent food records and weight trend; they do not measure metabolism, calories or blood sugar. We prioritise replacing sugary drinks with water, appropriate portions and manageable movement. Lower-GI swaps can help, but GI alone does not determine whether a food is nutritious. Preparation, portions and the rest of the meal matter. No GI numbers are invented for mixed meals.
Ordinary watches can provide heart-rate data through supported integrations; this version has no heart-rate or rhythm monitoring.
NIDDK: eating and activityDiabetes UK: glycaemic index
NHS: healthy weight gain