Sources of Recommendations
Shelog Calorie Tracker: Evidence-Based Nutrition for Your Goals
Our Shelog Calorie Tracker provides daily nutrition suggestions grounded in reputable, peer-reviewed scientific research. This article explains how we calculate your daily calorie goal using the Mifflin-St Jeor Formula, and how we determine the optimal distribution of macronutrients—protein, carbohydrates, and fats—based on your individual goals (maintenance, weight loss, or weight gain).
1. How We Calculate Your Daily Calorie Goal
The Mifflin-St Jeor Formula
The Mifflin-St Jeor Formula is recognized as one of the most accurate modern equations for estimating Basal Metabolic Rate (BMR). It takes into account four key factors: gender, age, weight, and height. By using this formula, we estimate your BMR—the minimum number of calories your body needs at rest—then adjust for your activity level to determine your daily calorie goal.
2. Determining Your Protein, Fat, and Carbohydrate Intake
Once your daily calorie requirement is established, our app provides a macronutrient distribution recommendation tailored to your objectives.
2.1 Weight Maintenance
For maintaining weight, we reference the Dietary Guidelines for Americans, 2020-2025 (U.S. Department of Agriculture & U.S. Department of Health and Human Services, 2020). These guidelines suggest:
1. Protein
- - Approximately 0.8 grams per kilogram of body weight per day.
- - Adequate protein intake supports muscle repair, immune function, and other vital processes.
2. Fats
- - Limit total fat intake to no more than 30% of your total daily calories.
- - Saturated fats should be less than 10% of total daily calories.
- - Trans fats should be less than 1% of total daily calories.
3. Carbohydrates
- - Should make up 45% to 65% of your total daily calories.
- - Emphasis is placed on complex carbohydrates—whole grains, vegetables, and fruits—rather than refined sugars.
2.2 Approaches for Weight Loss
Our weight-loss suggestions reference a systematic review and meta-analysis published in the BMJ, which compared dietary macronutrient patterns across 14 popular diet programs:
- Low-Carbohydrate and Low-Fat Diets
- - Both showed comparable effects at six months, with an average weight loss of about 4.5 kg.
- - Both resulted in similar reductions in systolic and diastolic blood pressure.
- Moderate Macronutrient Diets
- - These balanced-intake diets typically led to slightly less weight loss and smaller reductions in blood pressure compared to diets with more restrictive macronutrients.
- Long-Term Effects
- - By twelve months, the benefits of weight reduction and cardiovascular risk factors significantly diminished for most diets, highlighting the challenge of maintaining weight loss over time.
Macronutrient Ratios for Weight Loss Approaches
- Low-Carbohydrate Diets: ≤40% of total calories from carbohydrates, ~30% from protein, and 30–55% from fats.
- Moderate Macronutrient Diets: ~55–60% of total calories from carbohydrates, ~15% from protein, and 21–30% from fats.
- Low-Fat Diets: ~60% of total calories from carbohydrates, 10–15% from protein, and <20% from fats.
2.3Approaches for Weight Gain
For those looking to gain weight, we draw on findings from the study “Evaluating Nutrition Recommendations and Identifying Predictors to Promote Healthy Weight Gain through Whole Foods in Athletic Individuals” by Virginia Tech. This research highlights the importance of consuming adequate macronutrients to promote muscle and overall healthy mass gain:
1. Protein
- - ~30–35% of your total daily calories.
- - Sufficient protein intake is crucial for muscle protein synthesis and muscle mass development.
2. Carbohydrates
- - ~40–60% of your daily caloric intake.
- - Provides the energy needed for training and aids in recovery.
3. Fats
- - ~25–35% of your total daily calories.
- - Essential for hormone production and other physiological functions that support muscle growth and repair.
Disclaimer:
The information provided by the Shelog Calorie Tracker is intended for general informational purposes only. While we use evidence-based scientific resources and reputable studies to guide our recommendations, individual results may vary. We recommend consulting with a healthcare professional, dietitian, or nutritionist before making significant changes to your diet or exercise routine. Shelog does not diagnose, treat, or provide medical advice. The app’s recommendations should be viewed as a tool to support your health and wellness journey and are not intended to replace personalized medical advice.