How we make suggestions

At NutriMotion, we want to help you meet your goals with tools and guidance that have been demonstrated to support weight management and behavior change. Our goal calculation methods and nutrition suggestions are supported by research, which we have outlined below.

As we continue to offer guidance and suggestions on nutrition, exercise and other topics, we'll add to this list.

Before starting any nutrition-focused plans, exercise routines, fitness activities, or other wellness pursuits, it is recommended that you consult with a qualified physician or other healthcare provider. The content contained here is not intended as medical advice and does not replace professional medical consultation, evaluation, care, or sound clinical judgment. You should not use this information as a basis for making healthcare decisions, establishing diagnoses, or managing any medical conditions.

Sources by feature or topic

Categories

Registration and App Setup

Weight goal setting, BMI, and weight assessment

  • Adult BMI Categories | BMI | CDC. Centers for Disease Control and Prevention. Division of Nutrition, Physical Activity, and Obesity. June 28, 2024. https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html

  • Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. NHLBI Obesity Education Initiative Expert Panel. National Heart, Lung, and Blood Institute, National Institutes of Health. September 1998. https://www.ncbi.nlm.nih.gov/books/NBK2004/

  • Setting targets leads to greater long‐term weight losses and 'unrealistic' targets increase the effect in a large community‐based commercial weight management group. Avery A, Langley-Evans SC, Harrington M, Swift JA. Journal of Human Nutrition and Dietetics. 2016;29(6):687-696. https://pmc.ncbi.nlm.nih.gov/articles/PMC5111772/

Calorie and Macro Calculations

Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)

  • 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. February 1990. https://pubmed.ncbi.nlm.nih.gov/2305711/

  • Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Frankenfield D, Roth-Yousey L, Compher C. Journal of the American Dietetic Association. May 2005. https://pubmed.ncbi.nlm.nih.gov/15883556/

  • Revised Harris–Benedict Equation: New Human Resting Metabolic Rate Equation. Di Vincenzo O, Marra M, Scalfi L. Nutrients. February 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9967803/

Macronutrient distribution and protein requirements

Calorie deficit and weight loss strategies

Nutrition Tracking

Effectiveness of tracking food

  • Self-Monitoring in Weight Loss: A Systematic Review of the Literature. Burke LE, Wang J, Sevick MA. Journal of the American Dietetic Association. 2011. https://pubmed.ncbi.nlm.nih.gov/21111093/

  • A systematic review of the use of dietary self-monitoring in behavioural weight loss interventions: delivery, intensity and effectiveness. Hutchesson MJ, Tan CY, Morgan P, Callister R, Collins C. Public Health Nutrition. 2021. https://pubmed.ncbi.nlm.nih.gov/34412727/

  • Adherence to mobile-app-based dietary self-monitoring-impact on weight loss in adults. Payne JE, Turk MT, Kalarchian MA, Pellegrini CA. Obesity Science & Practice. 2022. https://pubmed.ncbi.nlm.nih.gov/35733486/

Protein

  • Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Schwingshackl L, Hoffmann G. European Journal of Clinical Nutrition. 2012. https://pubmed.ncbi.nlm.nih.gov/22510792/

  • Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Nunes EA, Colenso-Semple L, McKellar SR, et al. Journal of Cachexia, Sarcopenia and Muscle. 2022. https://pubmed.ncbi.nlm.nih.gov/35187864/

  • Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Shams-White MM, Chung M, Du M, et al. American Journal of Clinical Nutrition. 2017. https://pubmed.ncbi.nlm.nih.gov/28404575/

Dietary fiber

  • Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses. Veronese N, Solmi M, Caruso MG, et al. American Journal of Clinical Nutrition. 2018. https://pubmed.ncbi.nlm.nih.gov/29566200/

  • Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. McRae MP. Journal of Chiropractic Medicine. 2017. https://pubmed.ncbi.nlm.nih.gov/29276461/

  • Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Fu L, Zhang G, Qian S, et al. Frontiers in Nutrition. 2022. https://pubmed.ncbi.nlm.nih.gov/36172520/

Carbohydrates

  • Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Reynolds A, Mann J, Cummings J, et al. The Lancet. 2019. https://pubmed.ncbi.nlm.nih.gov/30638909/

  • Dietary Carbohydrate and Diverse Health Outcomes: Umbrella Review of 30 Systematic Reviews and Meta-Analyses of 281 Observational Studies. Liu L, Wu Q, Lv J, et al. Frontiers in Nutrition. 2021. https://pubmed.ncbi.nlm.nih.gov/33996880/

  • Low-carbohydrate diets and cardiometabolic health: the importance of carbohydrate quality over quantity. Sievenpiper JL, Chan CB, Dworatzek PD, et al. Nutrition Reviews. 2020. https://pubmed.ncbi.nlm.nih.gov/32597923/

Fats and fatty acids

  • Fat and fatty acids – a scoping review for Nordic Nutrition Recommendations 2023. Schwab U, Lankinen MA, de Mello VD, et al. Food & Nutrition Research. 2024. https://pubmed.ncbi.nlm.nih.gov/38264035/

  • Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review. Astrup A, Magkos F, Bier DM, et al. Journal of the American College of Cardiology. 2020. https://pubmed.ncbi.nlm.nih.gov/32562735/

  • A systematic review of the effect of dietary saturated and polyunsaturated fat on heart disease. Heileson JL. Nutrition Reviews. 2020. https://pubmed.ncbi.nlm.nih.gov/29174025/

Vitamins and minerals

Hydration

Food Logging

Nutrition labeling and food databases

Food tracking and its benefits

  • Self-monitoring in weight loss: a systematic review of the literature. Burke LE, Wang J, Sevick MA. Journal of the American Dietetic Association. 2011;111(1):92-102. https://pubmed.ncbi.nlm.nih.gov/21185970/

  • A systematic review of the use of dietary self-monitoring in behavioural weight loss interventions: delivery, intensity and effectiveness. Raber M, Liao Y, Rara A, et al. Public Health Nutrition. 2021;24(17):5885-5913. https://pubmed.ncbi.nlm.nih.gov/34412727/

  • Dietary self-monitoring and long-term success with weight management. Conroy MB, Yang K, Elci OU, et al. Obesity. 2011;19(9):1815-1819. https://pubmed.ncbi.nlm.nih.gov/24931055/

Workout Tracking

Exercise and sports nutrition

Exercise and metabolic health

Resistance training and muscle development

  • American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Ratamess NA, Alvar BA, Evetoch TK, et al. Medicine & Science in Sports & Exercise. 2009;41(3):687-708. https://pubmed.ncbi.nlm.nih.gov/19204579/

  • American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Garber CE, Blissmer B, Deschenes MR, et al. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. https://pubmed.ncbi.nlm.nih.gov/21694556/

  • Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. International Journal of Environmental Research and Public Health. 2019;16(24):4897. https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543/

Cardiovascular exercise

Recovery and rest

Stress management and the effects of stress on the body

Community Guidelines

Disordered eating information

Healthy weight loss approaches