Medical & Scientific Sources
The references behind the nutrition and fitness numbers in the app.
Basal metabolic rate
Calculated with the Mifflin-St Jeor equation, chosen because it estimates resting energy expenditure more accurately than the older Harris-Benedict equation in most contemporary populations.
Total daily energy expenditure
BMR is multiplied by an activity factor between 1.2 for sedentary and 1.9 for heavy daily training, following established physical activity level factors.
Calories per kilogram of body mass
Weight-change projections use roughly 7,700 kcal per kilogram of body mass.
That is a planning approximation, not a physical constant. The research below is why we say so: the figure suits people carrying more fat, and overstates the deficit needed for leaner people.
Calories in macronutrients
Protein and carbohydrate are counted at four calories per gram and fat at nine — the general Atwater factors, and the basis of nutrition labels worldwide.
Protein targets
Protein options range from 1.6 to 2.2 grams per kilogram of body weight, and 1.6 g/kg is the floor the app will not go below when it redistributes your macros.
The position stand below puts 1.4–2.0 g/kg per day as sufficient for most exercising people, and 2.3–3.1 g/kg for trainees in a calorie deficit. Our range sits inside that, leaning toward preserving muscle during weight loss.
Fat targets
Fat is set at 30% of calories during weight loss and 25% otherwise, keeping intake inside the acceptable macronutrient distribution range and above what hormone production and fat-soluble vitamin absorption require.
Body mass index
Its categories follow the WHO classification: overweight at 25 and above, obesity at 30 and above.
BMI does not distinguish muscle from fat; it is a population screening tool, not an individual diagnosis.
Where food numbers come from
Let us be plain about this one: the app does not query a food composition database. Food numbers come from AI analysis and from entries shared by other users, and neither is laboratory-verified.
The database below is the authoritative reference to check against when the number matters to you.
A note on all of the above
These references describe averages in studied groups. They are the best general starting point available, but they are not a measurement of you.