{ "packVersion": "2026.07", "verifiedDate": "2026-07-30", "status": "verified", "source": { "label": "Per-rule sources are named on each row; see the individual source fields", "url": "https://myhealthmywellness.com/methodology" }, "note": "Screening cadences are the most advice-adjacent content on this site, so every row names the body that set it and links the guidance. These are population screening intervals, NOT personal recommendations and NOT treatment targets. Anything a clinician is already monitoring for an individual outranks everything here.", "rules": [ { "metricId": "bloodPressure", "label": "Blood pressure", "baseTier": "screen", "because": "Blood pressure is one of the few numbers that can be meaningfully abnormal while you feel entirely well, which is why it is screened rather than waited for.", "screenCadence": "At least annually for most adults; more often if a clinician has said so", "trackCadence": "Quarterly, or as often as your clinician asked", "minAge": 18, "promoteToTrackFromAge": 40, "promoteBecause": "Measured blood pressure tends to drift upward with age, so the trend becomes more informative than any single reading from your forties onward.", "source": { "label": "US Preventive Services Task Force — Hypertension in Adults: Screening", "url": "https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/hypertension-in-adults-screening" } }, { "metricId": "a1c", "label": "A1C (blood glucose)", "baseTier": "screen", "because": "The ADA recommends screening for prediabetes and type 2 diabetes in all adults beginning at age 35, and earlier for people with additional risk factors.", "screenCadence": "From age 35, at least every three years if results are normal", "trackCadence": "As often as your clinician tests it — the measurement itself covers about three months", "minAge": 18, "promoteToTrackFromAge": 35, "promoteBecause": "The ADA sets 35 as the age at which screening is recommended for all adults, so from here it is a number worth having and keeping.", "toolSlug": "a1c-calculator", "source": { "label": "American Diabetes Association — Standards of Care, Screening and Diagnosis", "url": "https://diabetesjournals.org/care/issue/standards-of-care" } }, { "metricId": "restingHr", "label": "Resting heart rate", "baseTier": "track", "because": "Resting heart rate is free to measure, needs no appointment, and its own trend over months is more informative than any single figure.", "screenCadence": "Whenever it is taken at an appointment", "trackCadence": "Quarterly, measured the same way each time", "minAge": 18, "source": { "label": "Zhang et al., Resting heart rate and all-cause and cardiovascular mortality: a meta-analysis, CMAJ 2016;188(3):E53-E63", "url": "https://doi.org/10.1503/cmaj.150535" } }, { "metricId": "waistToHeight", "label": "Waist-to-height ratio", "baseTier": "screen", "because": "NICE recommends waist-to-height ratio alongside BMI, using the plain rule of keeping your waist to less than half your height. It needs only a tape measure.", "screenCadence": "Annually is plenty", "trackCadence": "Quarterly if you are tracking a change deliberately", "minAge": 18, "source": { "label": "NICE guideline NG246 — Overweight and obesity management", "url": "https://www.nice.org.uk/guidance/ng246" } }, { "metricId": "zone2Minutes", "label": "Weekly moderate activity minutes", "baseTier": "track", "because": "The WHO 2020 guidelines set a weekly range for adults, which makes this a number you accumulate rather than one you are measured for.", "screenCadence": "Not screened — it is self-recorded", "trackCadence": "Weekly in your head, quarterly on the card", "minAge": 18, "toolSlug": "heart-rate-zone-calculator", "source": { "label": "WHO Guidelines on physical activity and sedentary behaviour (2020)", "url": "https://www.who.int/publications/i/item/9789240015128" } }, { "metricId": "proteinTarget", "label": "Daily protein target", "baseTier": "screen", "because": "The DRI sets a population reference intake rather than something to be tested for, so this is a figure to know once and revisit if your circumstances change.", "screenCadence": "Work it out once; recalculate if your weight or activity changes materially", "trackCadence": "Quarterly alongside the rest", "minAge": 18, "promoteToTrackFromAge": 65, "promoteBecause": "The PROT-AGE group recommends a higher intake range for older adults than the general DRI, which makes this worth revisiting rather than setting once.", "toolSlug": "protein-calculator", "source": { "label": "Bauer et al., Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE), JAMDA 2013", "url": "https://doi.org/10.1016/j.jamda.2013.05.021" } }, { "metricId": "tdee", "label": "Energy needs (TDEE)", "baseTier": "screen", "because": "An estimate rather than a measurement, and one that shifts with weight and activity, so it is worth recomputing occasionally rather than watching.", "screenCadence": "Recompute when your weight or activity changes noticeably", "trackCadence": "Quarterly if you are tracking a deliberate change", "minAge": 18, "toolSlug": "tdee-calculator", "source": { "label": "Mifflin MD, St Jeor ST, et al., A new predictive equation for resting energy expenditure, Am J Clin Nutr 1990;51(2):241-247", "url": "https://doi.org/10.1093/ajcn/51.2.241" } }, { "metricId": "pregnancyWeightGain", "label": "Pregnancy weight gain range", "baseTier": "act", "because": "During pregnancy this is tracked at appointments against the IOM ranges for your pre-pregnancy BMI, so it is already in active view.", "screenCadence": "At antenatal appointments", "trackCadence": "As often as your midwife or clinician records it", "pregnancyOnly": true, "toolSlug": "pregnancy-weight-gain-calculator", "source": { "label": "Institute of Medicine / National Research Council, Weight Gain During Pregnancy: Reexamining the Guidelines (2009)", "url": "https://doi.org/10.17226/12584" } } ] }