Estimates need context.

How to read data in the app

• Timelines concern consecutive time without smoking and restart after a cigarette; they do not describe the same effects for reduction alone.
• Percentages show progress between internal app milestones. They are not personal physiological measurements.
• Timing varies between people, and intermediate app milestones may sit within broader source ranges.
• SmettiAmo is not a medical device and this information does not replace medical advice.

Quitting and general recovery

1. World Health Organization — Tobacco: Health benefits of smoking cessation

   General timeline of changes after cessation, including heart rate, carbon monoxide, circulation, lung function and longer-term risks.

2. CDC — Benefits of Quitting Smoking

   Benefits over time, including blood nicotine, respiratory symptoms and risk reduction compared with continuing to smoke.

3. American Cancer Society — Health Benefits of Quitting Smoking Over Time

   Public timeline and general benefits, revised in 2025.

4. NHS Better Health — What could happen when you quit smoking

   Possible changes from the first day through later months, using language that recognises individual variation.

Cravings and withdrawal

1. National Cancer Institute — Tips for Coping with Nicotine Withdrawal and Triggers

   General symptom course, cravings, triggers and variation between people.

2. Smokefree.gov / NCI — Managing Nicotine Withdrawal

   Support for the first days and weeks, including the common difficulty of the first week.

Cardiovascular and respiratory estimates

1. CDC — Cigarettes and Cardiovascular Disease

   Cardiovascular risk reduction after cessation. Authoritative sources do not always use the same yearly threshold, so the app avoids a personal clinical percentage.

2. NHS Better Health — Benefits of quitting smoking

   Physical benefits, breathing, circulation and risk reduction. App milestones remain indicative.

Senses and short-term changes

Taste and smell information draws on the general WHO, NHS and American Cancer Society timelines listed above. The 7- and 14-day checkpoints are internal app milestones, not claims of complete clinical recovery.

Epidemiological lifetime estimates

1. Jackson, Jarvis and West — The price of a cigarette: 20 minutes of life?

   Addiction, 2025. DOI 10.1111/add.16757; PubMed 39734064. This is a British population average, not a linear personal or clinical gain.

2. CDC — Very Low Nicotine Content Cigarettes

   Used to distinguish reduction from the greatest benefit of complete cessation. Reducing is not equivalent to the consecutive smoke-free timeline.

For each day, the estimate uses ‘cigarettes avoided’ as defined in the app: the non-negative difference between the active daily goal and cigarettes logged; it is not the difference from initial consumption. The total is multiplied by 17 minutes for the Man profile, 22 for Woman and 19 for Prefer not to say, then rounded to the nearest minute. The value 19 is an internal value used when gender is not provided. No hard maximum is applied, and the result remains a motivational estimate based on population averages, not a linear or guaranteed personal gain.

“Time without a cigarette in hand” instead uses an internal motivational model of about 5 minutes for each cigarette avoided.

Life-badge animals

Animal lifespan comparisons are indicative and symbolic. Lifespans can vary by species, sex and environmental conditions and are not used to calculate estimated life time recovered.

1. University of Florida IFAS Extension — Giant Burrowing Mayfly, Hexagenia limbata

   The named species’ adult stage lasts no more than two days; the one-day badge is only an indicative comparison.

2. Clemson Cooperative Extension HGIC — Luna Moth

   Adult Actias luna live approximately one week after emerging from the cocoon.

3. University of Arkansas System Division of Agriculture — About Honey Bees

   Workers reared in spring and early summer tend to live five to six weeks, so one month is described only as a significant part of that seasonal range.

4. The African Turquoise Killifish: A Scalable Vertebrate Model for Aging and Other Complex Phenotypes

   The review reports a short four-to-six-month lifespan with strain and population variation; three months is not presented as the fish’s complete standard lifespan.

5. Parasite burden in a short-lived chameleon, Furcifer labordi

   The article reports a variable four-to-nine-month post-hatching lifespan; six months is only within that broad range.

The moth, butterfly and shark remain motivational badge symbols. The app makes no exact species-wide lifespan claim for them, and the shark does not imply a one-year shark lifespan.

The essential limit