Hunger Fullness Scale Tracker

A mindful eating tool to track your physical hunger and fullness cues before, during, and after meals. Use this offline tracker to identify patterns, build intuitive eating habits, and prepare better questions for your nutritionist or doctor.

Educational only, not medical advice.

Log Your Current State

Select your hunger/fullness level:

1 — Ravenously hungry 10 — Uncomfortably stuffed

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Neutral

Optional note (e.g., "Before lunch," "After snack"):

Current Level Description

5 — Neutral: Not hungry, not full. Comfortable.

Your Log

0 entries

Time	Level	Description	Note

No entries yet. Log your first reading above.

Understanding the Hunger Fullness Scale

Why Track Hunger & Fullness?

Mindful eating helps rebuild natural appetite cues, often disrupted by dieting, stress, or irregular schedules. Tracking on a 1–10 scale creates objective data to discuss with a clinician or nutritionist.

How to Use This Tracker

Before eating: Pause and rate your hunger (1–10).
During eating: Check in periodically. Stop at comfortable fullness (around 6–7).
After eating: Log your fullness level 20–30 minutes later.
Review patterns: Use the log to see connections between meals, times, and feelings.

Scale Reference Table

Level	Physical Sensation	Action Guidance
1–2	Starving, weak, irritable	Eat soon, include protein
3–4	Moderately hungry, stomach growling	Ideal time to start a meal
5	Neutral, comfortable	Not hungry, not full
6–7	Pleasantly satisfied, comfortable	Stop eating; ideal fullness
8–9	Very full, slightly uncomfortable	Pause; wait before eating more
10	Painfully stuffed, nauseous	Rest, gentle movement, note triggers

Pattern Helper: Common Triggers Checklist

Check items that often influence your hunger/fullness cues. Use this summary to discuss with a clinician.

Skipped meal High stress Poor sleep Dehydrated

Summary for Discussion

No triggers selected yet. Checking items above will generate a summary.

Frequently Asked Questions

How accurate is this scale?

It's subjective—your personal perception matters most. Consistency in tracking (using the same definitions) gives more useful data than absolute accuracy.

What if my hunger/fullness feels unpredictable?

Irregular patterns are common with hormonal shifts, medication, stress, or digestive conditions. Tracking helps reveal influences—share your log with a healthcare provider.

When should I seek professional help?

If you experience persistent pain, nausea, inability to eat, rapid weight changes, or extreme anxiety around eating, consult a doctor or registered dietitian.

Methodology & Assumptions

Scale based on common intuitive‑eating and mindful‑eating frameworks (1‑10). Descriptions synthesize typical guidance from nutrition therapy. Log stores up to 50 entries in memory (cleared on page refresh).

For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Sources & References

Common unit conversions and measurement best practices; Typical wellness metric ranges and public health guidance concepts; General nutrition and hydration guidance concepts; Standardized screening questionnaires concepts.

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Hunger Fullness Scale Tracker

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