🔬Basal Metabolic Rate (BMR)
A new predictive equation for resting energy expenditure in healthy individuals
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO
American Journal of Clinical Nutrition. 1990;51(2):241-247
View on PubMed →Mifflin-St Jeor Equation
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Why we use this: The Mifflin-St Jeor equation is considered more accurate than the older Harris-Benedict equation, with studies showing it predicts RMR within 10% of measured values in more individuals.
🏃Activity Factors
The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass
Roza AM, Shizgal HM
American Journal of Clinical Nutrition. 1984;40(1):168-182
View on PubMed →Activity Multipliers
Sedentary (little/no exercise): BMR × 1.2
Lightly active (exercise 1-3 days/week): BMR × 1.375
Moderately active (exercise 3-5 days/week): BMR × 1.55
Very active (exercise 6-7 days/week): BMR × 1.725
Extra active (very hard exercise daily): BMR × 1.9
⚖️Weight Change Calculations
What is the required energy deficit per unit weight loss?
Wishnofsky M
American Journal of Clinical Nutrition. 1958;6(5):542-546
View on PubMed →The 3,500 calorie rule: While Wishnofsky's work established that 1 pound of body fat contains approximately 3,500 calories, modern research shows weight loss is more complex. We use this as a starting estimate but encourage users to monitor actual progress.
🥗Macronutrient Energy Values
Principles of Nutrition and Nutritive Value of Food
Atwater WO, Benedict FG
USDA Farmers' Bulletin No. 142. 1910
View Historical Document →Atwater System
Carbohydrates: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
Alcohol: 7 calories per gram
📊Nutritional Guidelines
Dietary Guidelines for Americans, 2020-2025
U.S. Department of Agriculture and U.S. Department of Health and Human Services
9th Edition. December 2020
View Guidelines →Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Institute of Medicine
The National Academies Press. 2005
View Report →🤖AI & Food Recognition
Food Analysis Technology: KCALM uses advanced AI models trained on extensive nutritional databases including USDA FoodData Central, nutrition labels, and peer-reviewed nutritional studies. While we strive for accuracy, AI-based estimates should be considered approximations.