How Sately works
Why it helps
Hunger is the hard part. The food decides more of it than willpower does.
What 100 calories looks like
Same calories. The lighter the food, the more of it you get.
−220kcal a day
eaten when meals have fewer calories per bite, with the same amount of food on the plate. 38 trials.
How to feel full on fewer calories →+500kcal a day
more eaten on ultra-processed than on unprocessed food, by the same people, without trying.
Why diets fail →No sums to do
Two numbers. Pick the higher one.
Nothing is off-limits. The higher one just keeps you full longer.
- Built on fullnessProtein, fiber, water ↑·sugar, fat with starch ↓
- CheckableThe formula, published in full. Its parts are proven; the mix is calibrated.
- IndependentMade by physicians. No brand pays for a number.
- Not a dietNothing banned. A low score is information.
How to read the score
Your average score decides where your weight settles.
What makes this day 28
The whole day as one plate, the four things the score reads.
This day scores 28 · 2,394 kcal · weight tends to settle high
Drag the score, or tap a meal to swap it.
Where does your day land?
The Sately app scores every day you log, and shows you where it settles.
A day is scored as the app scores it: the average of what you ate, weighted by calories. The typical Western day here scores 28, the same as the average US adult day in the national diet survey (NHANES 2021–23). Higher is not always better: very high-scoring days (e.g. above 70), kept up for weeks, can result in eating too few calories, with a risk of becoming underweight, tired and low in mood. A tendency across many people, not a promise for one.
Beyond the scale
Eating less helps far more than your weight.
The goal is balance, not as low as possible.
These benefits come from losing excess weight, and where too low begins is personal. Below a BMI of 18.5, the line for underweight (about 53 kg at 170 cm), it is too low for almost everyone; some people feel it already at 20, or even 22. The signs are tiredness, low mood, feeling cold, weaker bones, hair loss and lost periods, and they mean stop, whatever the number says. If you are already slim, or food and weight have started to take over your thoughts, eating less is not the answer. Talk to a doctor: eating disorders such as anorexia are common, serious and treatable.
Where the evidence places each benefit, not a promise for one person. Weight loss is a major modifiable contributor to these conditions, not the only cause, and regaining the weight can bring them back. General information, not medical advice: if you take medicine for diabetes or blood pressure, talk to your doctor before you start, because doses often need to come down as the weight does.