Foodbok is the ultimate healthy assistant app designed to help you achieve your body form goals and build healthy habits. We believe in using science-based methods and algorithms to help you reach your health goals. However, it's important to note that Foodbok is not intended for use in diagnosing, advising, preventing, or treating any disease or medical condition. Please be aware that Foodbok is not a medical device or app. We always recommend that you consult with a doctor or healthcare professional for any medical advice or treatment before making any decisions that could affect your health.

We base our calorie recommendations on the Harris-Benedict formula, which takes into account your BMR (Basal metabolic rate). To calculate your BMR, we use a formula based on your weight, height, age, and gender.

• For men, BMR = 13.397 * weight(kg) + 4.799 * height(cm) - 5.677 * age(y) + 88.362
• For women, BMR = 9.247 * weight(kg) + 3.098 * height(cm) - 4.33 * age(y) + 447.593

Based on your BMR, activity level, and weight goal, we recommend a daily calorie intake amount to help you reach your goals.

We believe that a slow and steady approach is best when it comes to weight loss or gain. That's why we recommend a maximum rate of 1 kg / 2.2 lb per week to ensure that you're making sustainable progress towards your goals.

• "The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass". The American Journal of Clinical Nutrition. 40 (1): 168–82.
• Human energy requirements Report of a Joint FAO/WHO/UNU Expert Consultation
• UpToDate. Obesity in adults: Dietary therapy

We use the 4-4-9 formula to calculate calories from macronutrients, which takes into account the number of grams of protein, carbohydrates, and fat in your food.

• Energy Value of Foods... Basis and Derivation, Annabel L. Merrill, Bernice K. Watt, U.S. Department of Agric., 1955
• Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids
• U.S. Department of Health and Human Services - Dietary Guidelines for Americans 2020-2025

• MedlinePlus - Water in diet
• Institute of Medicine - Dietary Reference Intakes for Water

We use metabolic equivalents (METs) to determine the amount of energy burned during various activities. One MET is the rate at which you burn energy when you sit still. One MET is roughly equivalent to one kcal/kg/hour.

• Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity

• Nutrition Requirements, British Nutrition Foundation 2021