Calculation Summary
| Item | How the app uses it | Sources / References |
|---|---|---|
| Basal metabolic rate (BMR) | Uses the Mifflin–St Jeor equation | Ministry of Health and Welfare: 2020 Dietary Reference Intakes for Koreans |
| Activity factor | Applies a factor from 1.2 to 1.9 based on daily activity | WHO Healthy Diet Fact Sheet |
| Weight loss/gain adjustment | Weight loss -15%, weight gain +10% (based on TDEE) | CDC Healthy Weight (weight loss guidance) |
| Recommended protein | Grams per kilogram of body weight, based on training intensity and goals | Ministry of Health and Welfare: Dietary Reference Intakes |
| Fat proportion | Approximately 25% of total calories | WHO recommendations (fat intake at or below 30%) |
| Carbohydrates | Remaining calories after protein and fat are allocated to carbohydrates | Harvard T.H. Chan - Carbohydrates |
Calculation Details
1. Basal Metabolic Rate (BMR)
BMR is estimated using the Mifflin-St Jeor equation based on sex, age, height, and weight. This equation is known to provide a relatively accurate estimate of metabolic rates in modern populations.
2. Activity Factor and Total Daily Energy Expenditure (TDEE)
Total energy expenditure is calculated using an activity factor from 1.2 (sedentary) to 1.9 (very active), based on reported weekly exercise frequency and daily activity.
3. Macronutrient Allocation
Protein is set first relative to body weight to support muscle growth and reduce muscle loss. An appropriate fat proportion is then assigned with hormonal metabolism in mind, and the remaining calories are allocated to carbohydrates for activity energy.