Transparent & Science-Based
Complete transparency about the science, data, and methodology behind your personalized meal plans.
Our Data Sources
Peer-reviewed and government-approved databases
The official database from the U.S. Department of Agriculture with nutritional data for 300,000+ food items.
We integrate data from multiple national food composition databases for region-specific accuracy.
Peer-reviewed studies from PubMed, Nature, and AJCN for evidence-based recommendations.
The Algorithm
Step-by-step calculation of your plan
We use the Mifflin-St Jeor formula, the most accurate method according to the Academy of Nutrition and Dietetics.
// For men:
BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) + 5
// For women:
BMR = (10 × weightkg) + (6.25 × heightcm) - (5 × age) - 161
Source: Mifflin MD, et al. "A new predictive equation for resting energy expenditure." American Journal of Clinical Nutrition, 1990.
Your BMR is multiplied by an activity factor to calculate your Total Daily Energy Expenditure.
Sedentary (little exercise)
BMR × 1.2
Lightly active (1-3 days/week)
BMR × 1.375
Moderately active (3-5 days/week)
BMR × 1.55
Very active (6-7 days/week)
BMR × 1.725
Depending on your goal, we adjust your calorie intake with scientifically backed percentages.
Weight Loss
-20% to -25%
Max 0.5-1kg/week to preserve muscle
Maintenance
±0%
Maintain current weight
Muscle Gain
+10% to +20%
Lean bulk for muscle mass
The AI distributes your calories across protein, carbohydrates, and fats based on your goal and activity level.
Protein
1.6-2.2g
per kg body weight
Based on Morton et al., 2018 meta-analysis
Carbohydrates
3-7g
per kg, based on training
ISSN guidelines for athletes
Fat
20-35%
of total calories
Minimum for hormone production
Our AI selects meals that fit within your macro goals, taking into account your preferences and restrictions.
Dietary restrictions (vegan, keto, allergies)
Budget optimization per meal
Micronutrient diversity (vitamins, minerals)
Seasonal ingredients
Meal variety throughout the week
Preparation time optimization
Scientific References
Peer-reviewed sources behind our methodology
Mifflin-St Jeor BMR Formula
Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241-247.
Protein Intake for Muscle Building
Morton RW, Murphy KT, McKellar SR, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength." Br J Sports Med. 2018;52(6):376-384.
ISSN Position Stand on Diets
Kerksick CM, Wilborn CD, Roberts MD, et al. "ISSN exercise & sports nutrition review update: research & recommendations." J Int Soc Sports Nutr. 2018;15(1):38.
Calorie Restriction and Weight Loss
Hall KD, Guo J. "Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition." Gastroenterology. 2017;152(7):1718-1727.
Why You Can Trust Us
Built on science, not hype
300K+
Foods in database
50+
Peer-reviewed sources
±5%
BMR calculation accuracy
10K+
Satisfied users
Let our AI create a science-backed meal plan, specifically for your body and goals.