Yamfit calculations

Calculations

1. Calorie goal & ETA
2. Water goal
3. Meals ratio
4. Nutrients ratio
5. Vitamins and micros
6. Fasting

Calorie goal and ETA

Available goals

In our app we have 3 goals that you can pick from:

1. Lose weight (calories consumed < calories expended)
2. Gain mass (calories consumed > calories expended)
3. Be healthier (calories consumed = calories expended)

The science behind weight management is complex, but one of the key concepts that governs weight management is Energy Balance. Energy Balance is the phrase used to describe the difference between the number of calories a person consumes and the number of calories that same person expends (a.k.a. burns) in a given time period

Source (wiki): Calorie deficit

Target calories

We use Mifflin St. Jeor Equation formula to calculate target calories.

1. BMR (Males) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) + 5
2. BMR (Females) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) – 161

Source (wiki): Weight management

Note you can change this in app settings

ETA

In our calculations we use rule of 7000 cal to calculate ETA, weight change rates. To calculate ETA from your target cal and 7000 cal rule we only need a little math =)

To reduce 1 kg of weight, about 7000 kcal deficit is required

Source (wiki): Calorie deficit

Recommended daily intake and limits

We use some limits in our app to avoid "wrong values":

Recommendations in the United States are (2,600 and 2,000 kcal) for men and women (respectively) between 31 and 35, at a physical activity level equivalent to walking about 2 to 5 km (1 1⁄2 to 3 mi) per day at 5 to 6 km/h (3 to 4 mph) in addition to the light physical activity associated with typical day-to-day life. French guidance suggests roughly the same levels. For young children, estimated caloric needs range from 4,200 to 8,400 kilojoules (1,000 to 2,000 kcal) per day. The recommended caloric intake for older children and adolescents, on the other hand, varies greatly from 1,400 to 3,200 kilocalories (5,900 to 13,400 kJ) per day. Boys in general require higher caloric intake than girls.

Source Recommended daily intake wiki

In our app we use some validation from "wrong" values, for example you can't set cal value less than 500 cal.

Water goal

First of all - drink that amount of water that your body require (don't force yourself). If you consider to increase your water intake - do it smoothly. In general daily water requirement would be around 30 ml (1 fl. oz.) per kg of weight. So if your weight is 60kg - your goal would be rough 30 * 60 = 1800ml. But this formula doesn't count on age, gender and activity level. So how to count it?

Gender

30 ml / 25 ml would be a goal for men / women from 18 to 30 years with 0 level activity respectively.

Activity level

With different activity levels you will have different additional volume per kg.
For no activity additional value would be 0
For 1-2 training per week - 2 / 1.5 for men / women
For 3-4 training per week - 3 / 2 for men / women
For 5 and more training per week - 3.5 / 2.3 for men / women

Age

Metabolism becomes slower over the age.
By default we use multiplier with value 1
For people from 30 to 55 years use multiplier as 0.93
And for people older than 55 multiplier would be 0.87

What we don't count

Children or pregnant women also sick people may need other value. Environment may change amount of water needed as well. Be careful and adjust the water volume to your comfortable value.

Summary

So for a woman 35 years old, 65kg, who trains 1-2 times per week water goal would look like: 60kg * (25ml + 1.5ml) * 0.93 = 1480ml

Note you can change this in app settings

Other

Read more about how much should I drink in our blog.

The amount of drinking water required per day is variable. It depends on physical activity, age, health, and environmental conditions. In a temperate climate under normal conditions, adequate water intake is about 2.7 liters (95 imp fl oz; 91 US fl oz) for adult women and 3.7 liters (130 imp fl oz; 130 US fl oz) for adult men. Physical exercise and heat exposure cause loss of water and therefore may induce thirst and greater water intake. Physically active individuals in hot climates may have total daily water needs of 6 liters (210 imp fl oz; 200 US fl oz) or more. The European Food Safety Authority recommends 2.0 liters (70 imp fl oz; 68 US fl oz) per day for adult women and 2.5 liters (88 imp fl oz; 85 US fl oz) per day for adult men.

Source (wiki): Importance of access to safe drinking water

Meals ratio

We set this default values for meal ratios of your target cal:

1. Breakfast: 25%
2. Lunch: 40%
3. Dinner: 25%
4. Snack: 10%

Note you can change this in app settings

Nutrients ratio

In our app we use next values for macronutrients: proteins (4 cal/g), carbs (4 cal/g), fats (9 cal/g)

Fats have the greatest amount of food energy per gram - 8.8 kcal/g. Proteins and most carbohydrates both have about 4 kcal/g. The differing energy density of foods (fat, carbohydrates and proteins) lies mainly in their varying proportions of carbon, hydrogen, and oxygen atoms.

Source (wiki): Food energy

Macro nutrients ratio

In our app we use different recommendations depending on goal:

1. Gain mass: Fats (25%), Proteins (28%), Carbs (47%)
2. Lose weight: Fats (25%), Proteins (20%), Carbs (55%)
3. Be healthier: Fats (30%), Proteins (20%), Carbs (50%)

Source Health line

Note you can change this in app settings

Vitamins and micros

All vitamins and micros daily values are calculated for 2000 cal / day diet. We took daily required values from wiki nutrients and wiki weight management

Fasting

Intermittent fasting

Intermittent fasting may have similar effects to a calorie-restriction diet, and has been studied in the 21st century as a practice to possibly reduce the risk of diet-related diseases, such as metabolic syndrome.A 2019 review concluded that intermittent fasting may help with obesity, insulin resistance, dyslipidemia, hypertension, and inflammation.

Source Wiki Intermittent fasting

Fasting Stages

1. By 12 hours, you’ve entered the metabolic state called ketosis (Anton et al., Obesity 2018). In this state, your body starts to break down and burn fat. Anton et al., Obesity 2018)

2. By 18 hours, you’ve switched to fat-burning mode and are generating significant ketones Anton et al., Obesity 2018)

3. Within 24 hours, your cells are increasingly recycling old components and breaking down misfolded proteins linked to Alzheimer’s and other diseases. This is a process called autophagy. Alirezaei et al., Autophagy 2010

Preparation, Restrictions

Fasting might be harmful for your health, consult with your doctor before you start. It's recommended to prepare for fasting with reduced portions, light food, read more in our article to know how fasting is good or bad for health