SOURCES OF RECOMMENDATIONS
- Swedish Food Agency - Physical activity advice
- WHO - Physical Activity
- Activity Categories - Compendium of Physical Activities
Fasting is good for you! But don't just trust us, trust them...
- Harvard Medical School - Intermittent fasting: Surprising update
- National Institute on Aging (U.S.) - Research on intermittent fasting shows health benefits
- The New York Times - The Benefits of Intermittent Fasting
Macronutrient ratio: carbohydrates 40%, protein 30%, fat 30%.
- Healthy Eating for a Healthy Weight - 2020
- U.S. Department of Health and Human Services - Dietary Guidelines for Americans 2015-2020 Eight Edition
- WHO - Healthy Diet - 2020
Macronutrient ratio: carbohydrates 5%, protein 25%, fat 75%.
- Low Carbohydrate Diet - StatPearls 2020
- European Journal of Nutrition - Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? - 2018
- British Journal of Nutrition - Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials - 2013
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 intake amount.
- BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
- BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
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 1 kg / 2.2 lb per week.
- National Institute of Health - Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults
- Eat Right - Academy of Nutrition and Dietetics - Healthy weight gain
Calorie recommendations for Meal Plans
The Meal Plans for weight loss suggests a daily intake of 1300-2000 calories. If the individual energy requirement is above 2100 calories, we recommend adjusting the calorie intake according to the individual need in order to not suffer a large calorie deficit.