Source of Recommendations

Calorie Recommendations

The calorie recommendation is based on the Harris Benedict formula which gives the user a BMR(Basal metabolic rate)(see calculation below). Based on the BMR, activity level and goal we recommend the user a daily calorie budget.

• • Base on the Katch-McArdle Formula: BMR = 370 + 21.6(1 - F)W

    • where:

      • W is body weight in kg

      • H is body height in cm

      • A is age

      • F is body fat in percentage

The recommended pace of gaining and losing weight depends on the individual energy requirements. For weight loss and weight gain, we recommend a slow and steady pace that works over a longer period of time with a maximum of 2 lbs or 1 kg per week.

Overly aggressive weight loss or weight gain goals are not advocated and therefore do not show regimens where daily calorie balances are too low or too high.

Source: https://www.ncbi.nlm.nih.gov/books/NBK2003/ (National Institute of Health - Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults)

Nutrients Recommendation

• All recommended data comes from Dietary Guidelines for Americans, 2020-2025

• Source: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Water Recommendation

• Source: https://medlineplus.gov/drinkingwater.html

Exercise Recommendation

• Source: World Health Organization 2020 guidelines on physical activity and sedentary behaviour

Diet Pattern

• Classical Pattern

  • Macronutrient ratio: Carbohydrates 50%, Protein 20%, Fat 30%.

  • Source: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

• 5:2 Pattern

  • Two days of fasting per week

  • Source: https://www.nia.nih.gov/news/calorie-restriction-and-fasting-diets-what-do-we-know

Weekly Nutrition Report

Score

• • The Nutrition Score is an evaluation of how healthy your diet is based on the following five factors.

• • Source of calorie

  • Calorie of meals

  • Richness of food

  • Limit foods

  • Vitamins and Minerals

• Source: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

• Source: https://www.who.int/news-room/fact-sheets/detail/healthy-diet