Steps & activity
Steps, active zone minutes, and the most underrated fitness lever.
The boring metric that drives more long-term health outcomes than anything except sleep. Wellness Project tracks daily steps, active zone minutes, and NEAT — and your specialists factor it into every training and weight-loss decision.
BETAFree · Now on iPhone · Syncs Apple Health, Fitbit & Oura
What's inside
Step tracking that pulls its weight
Daily steps
From iPhone or Apple Watch via Apple Health, Fitbit directly, or anything that writes to Google Health Connect on Android (Samsung Health, Garmin, Google Fit). Plotted across the week with your target line.
Active zone minutes
WHO-aligned moderate + vigorous activity minutes per day. Different from raw steps; a 3 mph stroll and a 4.5 mph brisk walk score very differently.
Weekly average chart
Daily bars with the rolling 7-day average overlaid. You see drift before you feel it.
Adaptive targets
Most users start at 8,000 daily; Atlas can ramp it as a protocol if you’re actively working on conditioning. When Casey discusses your kcal target, she factors in your NEAT trend — your daily activity is part of the conversation, not ignored.
Step streaks & challenges
Daily and weekly streaks. Can also pin a step-war challenge with friends straight from the dashboard.
Apple Health & Health Connect
Read-only sync. Wellness Project pulls steps from Apple Health on iOS and Google Health Connect on Android. We never write back — no double-counting, no surprise edits.
In the app
Boring. Important. Coachable.
Total daily activity (TDEE) for most people is dominated by NEAT — non-exercise activity thermogenesis. Steps are the cleanest proxy. Climbing from 4k to 8k a day in a cut adds ~150 kcal/day burn, which is the difference between a slow stall and a real loss.
Active zone minutes are the harder metric — they reward you for elevated HR, not just movement. The WHO target is 150 min/week of moderate or 75 min/week of vigorous; Wellness Project plots both, against your weekly mark, on the dashboard activity card.
For weight loss, Casey factors steps into your kcal target. For recovery, low-step days bundle nicely with high-HRV days as a "passive recovery" signal. For training, low-step days plus easy runs are the right pairing.
FAQ
FAQ
My phone and watch both count steps. Does it double-count?
Are active zone minutes the same as exercise minutes?
Can I count cycling and swimming in steps?
Start tracking. Talk to your specialists today.
Free · No credit card · iPhone, Android, web
BETAWellness Project is informational software, not a medical product. AI advisors do not diagnose, treat, or prescribe — for anything clinical, consult a qualified clinician.