Scientific References & Citations

Disclaimer:

These calculations are based on validated scientific research and widely accepted medical formulas. Individual results may vary, and it's recommended to consult with healthcare professionals for personalized advice.

Body Mass Index (BMI) Calculation

BMI is calculated using the standard World Health Organization formula:

BMI = weight(kg) / height(m)²

Source: World Health Organization. Physical status: the use and interpretation of anthropometry. Report of a WHO Expert Committee. WHO Technical Report Series 854. Geneva: World Health Organization, 1995.

Basal Metabolic Rate (BMR) Calculation

The BMR calculation uses the Mifflin-St Jeor Equation (1990), which is recognized as the most accurate equation for calculating BMR:

For males: BMR = (10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) + 5

For females: BMR = (10 × weight[kg]) + (6.25 × height[cm]) - (5 × age) - 161

Source: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990; 51:241-247.

Total Daily Energy Expenditure (TDEE) Multipliers

Activity multipliers are based on the Harris Benedict principle of energy expenditure:

• Sedentary (1.2) - Little or no exercise
• Lightly active (1.375) - Light exercise 1-3 days/week
• Moderately active (1.55) - Moderate exercise 3-5 days/week
• Very active (1.725) - Heavy exercise 6-7 days/week
• Extra active (1.9) - Very heavy exercise, physical job or training twice per day

Source: Harris JA, Benedict FG. A Biometric Study of Human Basal Metabolism. Proc Natl Acad Sci USA 1918; 4(12):370-373.

Daily Water Intake Calculation

Water intake recommendations are based on body weight and activity level, following established hydration guidelines:

• Base calculation: 30ml per kg of body weight
• Activity level adjustments: 10-40% increase based on activity
• Age adjustment: 10% increase for individuals over 55

Sources:

• Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press 2005.
• American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007; 39(2):377-390.

Weight Change Calculations

Weight change calculations are based on the scientifically established energy balance principle:

• 1 kg of body fat ≈ 7700 calories
• Recommended safe weight loss/gain rate: 0.25-0.5 kg per week

Sources:

• Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet 2011; 378(9793):826-837.
• Thomas DM, et al. Time to correctly predict the amount of weight loss with dieting. J Acad Nutr Diet 2014; 114(6):857-861.

Minimum Daily Caloric Requirements

The minimum daily caloric requirements are established based on comprehensive research on metabolic needs and safe weight management:

• Minimum for males: 1500 calories per day
• Minimum for females: 1200 calories per day

Sources:

• National Institute of Health (NIH). Very Low-Calorie Diets. Weight-control Information Network. 2012.
• Starvation study by Leibel RL, et al. Changes in energy expenditure resulting from altered body weight. N Engl J Med 1995; 332:621-628.
• American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009; 41(2):459-471.

These are general guidelines. Individual requirements may vary based on factors such as age, activity level, and medical conditions.