Assess

Pick your next health check

13 checks you can do at home, each with clear steps and a result that explains itself. Take them all in the Full Analysis, a few in a focused set, or one on its own.

Take the Full Analysis Got five minutes?
  • 2 to 10 minutes per check; about an hour for all of them
  • No account needed to start
  • Not a diagnosis, and no single health score

How every check works

  1. ChooseThe Full Analysis, a focused set or one check.
  2. PrepareWhat you need, how long it takes, how to do it.
  3. AssessOne check at a time, with clear steps.
  4. UnderstandYour result, what it means and its limits.
  5. ActSave it, retest, or take it to Train, Eat or a Helper.
Full Analysis

Your full, whole-person check

One guided journey through every check: a structured self-check of where you are, your stronger results, the areas to work on and how your left and right sides compare.

  • 13 checks in 7 chapters
  • About an hour plus rests; you can split it over 2–3 sessions.
  • Pause any time
  • No account needed to start
Start the Full Analysis
  1. About youBMI
  2. Body measurementsGirth measurements · Skinfold calipers
  3. HydrationWater intake
  4. Heart and fitnessResting heart rate · Walk test
  5. FlexibilitySit and reach · Back touch
  6. Core and balancePlank holds · Balance (single leg) · Sit-ups
  7. StrengthPush-ups · Squats

Focused assessments

Shorter sets of related checks, for when you want to look at one area. Each one ends with its own report.

All individual checks

Search every check. Each one has its own page and works on its own.

Body composition

All 3 as a focused set

Hydration

Heart and fitness

All 2 as a focused set

Flexibility

All 2 as a focused set

Core and balance

All 3 as a focused set

Strength

All 2 as a focused set

How it connects

Your results power the rest of Sneaky.

A check is a start, not an end. Your saved results set your starting workout levels, your details fill in your eating plan, and Helpers begin from what you found.

Assess

Your saved results

  • Saved with every check while you're signed in
  • A progress graph from your second result
  • Reports that compare with last time
Your reports

  1. Workouts

    Your starting levels

    Signed in, the Workout Creator suggests each ability level from your latest checks, names the checks it used, and lets you move any of them.

    Cardio fitness
    Resting heart rate and walk test
    Upper strength
    Push-ups
    Lower strength
    Squats
    Core
    Plank holds, balance (single leg) and sit-ups
    Upper flexibility
    Back touch
    Lower flexibility
    Sit and reach

    BMI, girth measurements, skinfold calipers and water intake set no level. Exercises with a rating stay within one level of yours. A workout uses 2 Sneaky Credits, with no AI.

    Workout Creator

  2. Eating plans

    Your details, already filled in

    The age and sex you give on a check, and your height and weight, fill in the Instant Eating Plan, so it asks only for what is missing.

    • Age, sex, height and weightFrom your checks and your details
    • Activity levelAsked if it is missing
    • Your ratingsNever change your calorie target
    • Eating Plan CreatorSigned in, its AI also reads your check results when it picks foods

    The Instant Eating Plan is free and uses no AI.

    Instant Eating Plan

  3. AI conversations

    Helpers start from your results

    Signed in, Sneaky's health Helpers get your latest saved results as background, so you don't have to repeat them. As a guest, tell the Helper your result.

    • Explain my resultOn any check or report, only when you ask. 1 Sneaky Credit.
    • A conversation with a Helper1 Sneaky Credit. A Team Consult uses one per Helper.

    Everyone gets 10 free credits every hour. Helpers are AI guides, not doctors.

    Find a Helper

Helpers

Ask a Helper about your results.

Browse all health Helpers

Helpers are AI guides, not doctors or licensed clinicians. Signed in, they get your latest saved results as background; as a guest, tell them your result.

Assessment guide

Health Assessment FAQ

How the health assessment listing helps you pick the right test, understand your results, and connect those clues to better exercise and nutrition decisions.

How is my result calculated?

Sneaky calculates it on its own servers from the inputs and units shown for that test. The saved result is the one Sneaky calculated, so it cannot be changed in the browser.

Is AI deciding my score?

No. Scores and categories come from fixed formulas, so the same inputs always give the same result. An optional AI explanation can describe the result, but it does not calculate or change it.

Why does my profile matter?

Some assessments require profile facts such as age, sex, height, or weight. Sneaky uses only the fields required by that assessment and does not invent missing values.

What should I do with my result?

Check that the inputs and units are correct, read what the result means, then choose one proportionate next action: train, review food or eating-plan tools where relevant, ask a suitable Helper, or discuss a worrying result with a qualified professional.

Are previous results kept?

Logged-in users can save results and review the supported history for that assessment. Guests can complete assessments, but account history requires login.

Why reassess?

Repeating the same assessment after a meaningful period lets you compare like with like. Trends are usually more useful than reacting to one isolated measurement.

How often should I repeat health assessments?

Repeat a test after enough time has passed for training, nutrition, recovery, or habit changes to matter. For many tests, every few weeks is more useful than daily retesting, which can turn normal variation into unnecessary drama.

Can I track progress over time?

Yes, when you are logged in and the result is saved. Some assessments show previous results and progress-style views where the data makes sense, while others are best treated as snapshots. Either way, trends usually tell a better story than one lonely number.

Are health assessment results medical advice?

No. These assessments are educational tracking tools. They can help you understand patterns and make smarter exercise or nutrition choices, but they do not replace doctors, dietitians, trainers, physiotherapists, or other qualified professionals.

What should I do if a result worries me?

Check that the inputs and units were entered correctly first. If the result still worries you, or you have symptoms, injuries, medical conditions, medication questions, or sudden changes, use the result as a conversation starter with a qualified professional.