Daily Reflections
Today
Health Warning
Stays visible until the logs that triggered it are back in a calmer range (then it clears automatically).
What’s in this score? · how it works
- When it scores: A numeric pace reading appears only after you log at least one meal or a fluid intake entry today. With nothing logged, the gauge stays at “no score yet” so empty days are not graded.
- What it uses: Your saved Daily targets (Settings) plus today’s totals from logged meals and drinks that carry nutrition.
- Time-of-day pacing: Each target nutrient is compared to a simple “spread through the day” curve (expected intake ≈ target × fraction of the day so far).
- How nutrients differ: Cap nutrients (sugar, sodium, carbs) emphasize staying under limits and not running ahead of limit pace. Watch minerals (potassium, phosphorus, calcium) get stricter highlighting when you are meaningfully over goal. Goal-style nutrients look at being behind or ahead of pace (and very late-day shortfalls vs a floor when applicable).
- Rings vs all targets: When log-ring nutrients have targets, the headline mood leans on those ring items; otherwise it blends all targeted nutrients you track.
- Guideline anchors on cautions: Stronger concern lines can append a short Ref: note tying the flag to common U.S. patient-education ranges (Dietary Guidelines, NIH DRI/ODS, AMA/AHA sodium examples, ADA carbohydrate framing, AHA fish/omega-3 themes). Your saved targets still drive the math—Refs explain what “acceptable” often means in public guidance when a caution fires.
Optional Pacing vs Targets below: per-nutrient notes from the same model.
Meals list · today
No meals logged today
Use the Food tab to add today’s meals.
Pacing vs Targets · optional
Scroll the list below for pacing vs targets by nutrient.
- Set targets in Settings under Daily targets.
21-day trend
—Recent days vs targets
- Time range: We look at up to 21 days with nutrition log data. A day counts only if it earns the same kind of daily pacing score as Foods — you need Targets set and at least one meal or fluid entry that carries nutrients that day.
- Two ingredients: The summary blends (1) how often scored days land in good vs concerning vs mixed pacing, and (2) whether your average daily pacing is higher or lower in more recent days than earlier in the window (when there are at least three scored days).
- Detail view: Tap this card (outside this panel) for the full prose breakdown — recurring nutrients, day counts, and the same disclaimer.
- Which window to use: Use about 7 days when you want an early heads-up (“something’s different lately”)—then see if it still looks off over ~14 days before treating it as a stable trend. Watch for concern when a pattern holds for roughly 2+ weeks and is clearly different from your usual (for you), especially if it lines up with symptoms, much lower intake, fever, new meds, or pain/burning with urination—that’s when 14–30 day views are most useful.
Friendly summary from your logs and targets—for your awareness, not a substitute for your clinician.
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Tap this card (not the row above) for the full write-up. What’s in this score? explains how it works — even if you have little or no log data yet.
Margin of Error: — (no food or fluid nutrients logged today)
Output rate (mL per hour)
How this is calculated
Daily progress vs target
Daily Intake vs target
Intake vs output trend (14 days)
7-day average intake vs output
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Heart trends (last 30 readings) — Blood pressure
Target ranges (min / typical / max) from Settings → Daily targets.
All readings in chart (last 30)
Same entries as the graph above (oldest→newest left→right). Newest rows first below. Deleting removes the reading from history and updates Mirror charts.
-- bpm
Resting heart rate trend (last 30 readings)
Resting HR targets from Settings → Daily targets; chart key appears beside the graph.
Gut
About this Gut readout
My Body
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Weight loss / gain guidance
About this My Body readout
BMI categories: Underweight (<18.5), Normal (18.5-24.9), Overweight (25-29.9), Obese I (30-34.9), Obese II+ (35+). BMI is a screening tool, not a diagnosis, and does not account for muscle mass, bone density, age, sex, or ethnicity.
BMI trend over time (last 90 days)
Personal Reflections
Food
Photo a Nutrition Facts label or the food
Fast estimate from one image. Use Add to log only when you want to save it.
Keyboard = accurate (barcode, grams). Photo = quick estimate.
Tap a saved food or search the web, then tap a result. With an Anthropic API key in Settings, after you pick a food the app walks you through cooking method, sweetener, condiments, then estimating nutrition.
Your saved foods
Optional meal photo reuse is at the top. Then tap saved or use the box and Search web for Open Food Facts, then a result.
Saved foods are from your history (A–Z). Search web uses Open Food Facts without a key; add an Anthropic API key in Settings if you want the AI knowledge-base fallback when OFF has no hits.
Online & knowledge base matches
Cooking method?
Used with your food list to estimate oils, browning, and calories (e.g. fried vs steamed).
Sweetener added?
This is additive to the meal (extra on top of listed foods), not a replacement. Use it to capture honey/sugar/syrup added separately.
Condiments?
Estimate nutrition
When you are ready, run the estimator using your food list and the options above.
One food per line. Voice to dictate.
Used with your food list to estimate oils, browning, and calories (e.g. fried vs steamed).
This is additive to the meal (extra on top of listed foods), not a replacement. Use it to capture honey/sugar/syrup added separately.
Meal photo = rough. For tighter numbers: Keyboard → barcode or grams.
Width helps; grams or barcode is tighter.
Checking the photo (meal vs label or code)…
Real-world distance left to right across the food or dish (e.g. plate edge to edge if the whole plate shows). That gives the app a ruler to estimate portion size.
Pick a quick size below, or open Exact entry for a precise width and per-food notes.
Exact entry
Any exact width > 0 or per-food notes you add here override visual guesses for scale and portions.
Serving size comes from your label photo. Say how much you had either in servings or as pieces / items (not both).
How many pieces count as one serving is taken from your label photo—you only enter how many you ate.
Pieces or items per serving (reference) — not a field to fill in. The analysis reads serving size, grams, and any “per N cookies / crackers” line from your photo. Include that part of the label in the shot when it matters.
Optional: override grams per serving
Only if the serving line is hard to read or you want to force one number.
Hydration
About output logging & what counts here
Logging output volumes (and times when possible) appears on Mirror’s Fluids charts and trends. Those numbers are sensible urine (etc.) only; insensible respiratory/skin loss and sweat with heat or exercise are not logged here (context: NLM StatPearls NBK544219; ACSM exercise fluid replacement). Observational only; not a diagnosis.
My average day’s temperature (inside & out)
These values feed the same insensible-loss estimates shown on Mirror → Fluids charts when this is enabled. Insensible mL combines respiratory + skin (one lump); sweat comes from Work out when enabled (Settings → Fluid loss due to breathing & sweat).
Day start (required before logging today)
Set when your day starts and when you treat the day as ending for fluid pacing, then tap Apply for today. If you try Intake or Output first, a short reminder appears until you apply. Pace spreads your goal evenly between day start and day end (saved until you change it). One apply covers the whole calendar day for start-of-day.
Log drink intake
Enter how much you drank, and when. A simple icon is shown in the list (no camera).
Calculator
Enter exact intake volume
Use this when you know the exact amount consumed. It is converted and saved in mL.
Enter volume directly
Calculator
Use this if you know a measured amount. It is converted and saved in mL.
Exact dimensions (diameter x depth)
Round cylinder: volume uses a right circular cylinder (pi x radius squared x fluid depth). Measure the inner opening diameter and the fluid depth.
Use the same helper tools as photo mode: quick presets, direct volume, or exact dimensions.
Output details (time, color, clarity)
No valid volume selected yet.
Quick volume helper (optional): pick a common drink size, or use exact diameter × depth in the dropdown below.
Enter volume directly
Internally stored and estimated as mL for consistency.
Exact dimensions (diameter x depth)
Round cylinder: volume uses a right circular cylinder (pi x radius squared x fluid depth). Measure the inner opening diameter across the middle and the depth of the liquid (not the full cup height unless filled to the rim).
Output details (time, color, clarity)
Gut
Track bowel patterns, gut symptoms, and triggers to surface cautious, practical correlations. Not diagnostic advice.
Signs
Track symptoms and visible changes you notice. Used for your own timeline and cautious pattern reads elsewhere in the app—observational only, not a diagnosis.
0–10 scales: 0 = not today / none · 1 = mild · 5 = moderate · 10 = worst you would rate that item today. The numbered circles (same style as Gut Bristol types) set the score for the active symptom; chips below choose which symptom you’re editing—switch chip or score in any order. Burden (0–100) averages all 16 fields plus the notes layer (notes scored 0–10 from plain-language cues). For blood clot concern, use 0 if not applicable—seek urgent care for emergency signs regardless of this app.
Choose symptom (full name on press/hover)
Burden blends all scored fields + notes-derived 0–10 into one 0–100 score, so correlations, longevity, workouts, and insights all move when either changes. The text model is intentionally simple and conservative. Observational only—not a diagnosis. Urgent symptoms need emergency care.
Sleep
Tap hours and optional rest quality like the Symptoms tab—quick picks, no typing. Feeds Future Reflections, Personal Reflections, and summaries—not for diagnosis.
Mood & stress
Same quick-tap style as Sleep: 0–10 mood and stress pills, no typing. Feeds Future Reflections, Mirror summaries, and cross-metric context when you log enough days—not a clinical mood or mental-health screen.
Work out
Configure your routine once, then log running/walking and strength sessions quickly with defaults.
My Body
Enter your measurements to calculate your Body Mass Index and see what it means for your health. Use your weight with clothing and height measured in socks.
Weight & height inputs
Saves or updates today's BMI entry from your current inputs.
Body Status Score
What this Body Status Score uses: BMI position vs target (22), recent BMI trend toward/away from target, calorie alignment with your current BMI direction (higher BMI gets weight-loss guidance; lower BMI gets weight-gain guidance), activity support from run/walk + strength scores, vitals context (Heart), and safety context (fever, low SpO2). This is a guidance signal, not a diagnosis.
Blood pressure & resting heart rate
Start with one reading row; add more if you want up to five. Only rows with systolic, diastolic, and HR filled count toward the average (rounded) that gets saved. Set time, then save.
Log blood pressure & pulse (5)
One reading row shows at first. Use Add another reading for up to five rows. Each row is one cuff reading with resting pulse; only rows with all three values are averaged (rounded to whole mmHg and bpm).
Add at least one full row (systolic, diastolic, and HR) to see averages.