Time in range is the share of the day your glucose stays in a target range, measured by a continuous glucose monitor (CGM). For most people with diabetes, the goal is more than 70% of the day between 70 and 180 mg/dL. Healthy adults without diabetes spend about 96% of the day between 70 and 140 mg/dL.
Last updated: November 2026
The problem
More people in India now wear a CGM, a small sensor on the arm that reads glucose every few minutes. The app shows graphs, peaks and percentages. But what's a "good" day? And why do doctors talk about "time in range" instead of just HbA1c?
Why it happens
HbA1c is an average over about three months. Two people can share the same HbA1c while one has steady glucose and the other swings between highs and lows. Time in range shows the pattern behind the average. It isn't just the sugar. It's the speed and the swings.
The targets for people with diabetes
An international consensus set these targets for most adults with type 1 or type 2 diabetes (Battelino et al., 2019):
| Glucose range | Target share of the day |
|---|---|
| 70–180 mg/dL (time in range) | More than 70% (about 17 hours) |
| Below 70 mg/dL | Less than 4% (about 1 hour) |
| Below 54 mg/dL | Less than 1% (about 15 minutes) |
| Above 180 mg/dL | Less than 25% (about 6 hours) |
| Above 250 mg/dL | Less than 5% (about 1 hour 12 minutes) |
For older or higher-risk adults, the target is more than 50% of the day in range, with stricter limits on lows.
What healthy looks like
A study of 153 healthy people without diabetes, aged 7 to 80, found they spent a median 96% of the day between 70 and 140 mg/dL. Average glucose was about 98–99 mg/dL, and time above 140 mg/dL was about 30 minutes a day (Shah et al., 2019).
What to do
- Know which targets apply to you. The 70–180 mg/dL range is for people with diabetes. Don't compare a diabetes target with a healthy-adult study.
- Look at the daily pattern. Find which meals cause the biggest peaks and start there.
- Try one change at a time. Eating carbs last, or a 10-minute walk after dinner, can show up clearly on a CGM graph. See food order and walking after meals.
- Take lows seriously. Time below 70 mg/dL matters as much as highs. Tell your doctor about frequent lows.
- Share the report with your doctor. Use the data to adjust your plan together.
Did you know? Even healthy people go above 140 mg/dL, for about 30 minutes a day on average. A short rise after a meal is normal. Long, frequent spikes are what to watch (Shah et al., 2019).
FAQ
What is a good time in range?
For most people with diabetes, more than 70% of the day between 70 and 180 mg/dL. For older or higher-risk adults, more than 50% is the usual target.
What is normal glucose on a CGM for non-diabetics?
In a study of healthy people, glucose stayed between 70 and 140 mg/dL for a median 96% of the day, averaging about 98–99 mg/dL.
Is time in range better than HbA1c?
They answer different questions. HbA1c gives a 3-month average; time in range shows daily highs, lows and swings. Doctors often use both.
Do I need a CGM if I don't take insulin?
Not everyone does. A 2026 trial in adults with type 2 diabetes not on insulin found CGM use improved HbA1c (CONNECT trial, NEJM 2026). Ask your doctor whether it suits you.
Understand the numbers better: what HbA1c means.
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
References
- Battelino T, et al. Clinical targets for continuous glucose monitoring data interpretation: recommendations from the international consensus on time in range. Diabetes Care, 2019.
- Shah VN, et al. Continuous glucose monitoring profiles in healthy nondiabetic participants: a multicenter prospective study. Journal of Clinical Endocrinology & Metabolism, 2019.
- Medtech Dive. NEJM study supports CGM use for people with diabetes who don't take insulin. October 2026.
