Sources of recommendations

Last updated: 2 October 2026

TrackMeal helps you build more mindful eating habits. It shows how meals fit your daily goal and gives short tips based on research. It is not a medical device and is not intended to diagnose, treat or prevent any disease.

We do not give recommendations for people with special dietary needs (for example, eating disorders, diabetes, allergies, pregnancy). If you need medical advice, consult a qualified healthcare professional.

The app relies on the public sources listed below. TrackMeal is not affiliated with them and is not endorsed by them. Calories and macros of meals are estimated by artificial intelligence and are approximate.

Daily calorie goal

Resting energy expenditure is estimated with the Mifflin–St Jeor equation:

• men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
• women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

It is multiplied by an activity factor (1.2, 1.375, 1.55, 1.725 or 1.9). To lose or gain weight, the daily goal is lowered or raised by 7,716 kcal × the chosen pace in kg per week ÷ 7, using the common estimate of about 7,700 kcal per kilogram of body weight. Protein, fat and carbohydrates make up 28%, 29% and 43% of the calories.

• Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
• Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573–576.
• Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. J Obes Metab Syndr. 2021;30(1):20–31.
• Centers for Disease Control and Prevention. About Body Mass Index (BMI).

Food diary and habits

• Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011;111(1):92–102.
• Hollis JF, Gullion CM, Stevens VJ, et al. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008;35(2):118–126.
• Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world. Eur J Soc Psychol. 2010;40(6):998–1009.
• Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S–225S.
• Racette SB, Weiss EP, Schechtman KB, et al. Influence of weekend lifestyle patterns on body weight. Obesity. 2008;16(8):1826–1830.
• Lichtman SW, Pisarska K, Berman ER, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992;327(27):1893–1898.

Nutrition tips

• Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S.
• Raynor HA, Epstein LH. Dietary variety, energy regulation, and obesity. Psychol Bull. 2001;127(3):325–341.
• Andrade AM, Greene GW, Melanson KJ. Eating slowly led to decreases in energy intake within meals in healthy women. J Am Diet Assoc. 2008;108(7):1186–1191.
• Spiegel K, Tasali E, Penev P, Van Cauter E. Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846–850.
• Magkos F, Fraterrigo G, Yoshino J, et al. Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in humans with obesity. Cell Metab. 2016;23(4):591–601.
• World Health Organization. Healthy diet. Fact sheet.