Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
abstract read through the NCBI E-utilities API | TDEE, Calorie Deficit, BMR, Macro | 2026-10-24 |
Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005;105(5):775-789.
abstract read through the NCBI E-utilities API | TDEE, BMR | 2026-10-24 |
FAO/WHO/UNU. Human energy requirements: report of a joint expert consultation (2004), chapter 5, physical activity levels.
PAL ranges 1.40-1.69, 1.70-1.99, 2.00-2.40 read on the page | TDEE | 2026-10-24 |
Hall KD. What is the required energy deficit per unit weight loss? Int J Obes. 2008;32(3):573-576.
abstract read: 3500 kcal/lb rule = 32.2 MJ/kg, about 7700 kcal/kg; overestimates the deficit needed in leaner people | TDEE, Calorie Deficit | 2026-10-24 |
Jensen MD, Ryan DH, et al. 2013 AHA/ACC/TOS Guideline for the Management of Overweight and Obesity in Adults. Circulation. 2014;129(25 Suppl 2):S102-S138.
full text PMC5819889: 1200-1500 kcal/d women, 1500-1800 kcal/d men; 500 or 750 kcal/d deficit; <800 kcal/d only under medical supervision | TDEE, Calorie Deficit, Macro | 2026-10-24 |
Food and Drug Regulations, C.R.C., c. 870, Part B, Division 24, s. B.24.001 (definition of very low energy diet) and s. B.24.301 (sale on written order of a physician).
definition read: less than 900 kcal/day | Calorie Deficit | 2026-10-24 |
Roza AM, Shizgal HM. The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass. Am J Clin Nutr. 1984;40(1):168-182.
abstract read: precision about 14%; coefficients taken from secondary reproductions, full text not accessed | BMR | 2026-10-24 |
Cunningham JJ. A reanalysis of the factors influencing basal metabolic rate in normal adults. Am J Clin Nutr. 1980;33(11):2372-2374.
abstract read: lean body mass is the main predictor of BMR | BMR | 2026-10-24 |
Physiology Labs at Home (Irvine Valley College, LibreTexts), 4.2: Calculating RMR based off of lean body mass. Reproduces the Katch-McArdle equation BMR = 370 + 21.6 x LBM (kg) from McArdle, Katch and Katch, Exercise Physiology.
equation read on the page; textbook not consulted | BMR | 2026-10-24 |
Epley B. Poundage Chart. In: Boyd Epley Workout. Lincoln, NE: Body Enterprises; 1985.
no online copy; formula w x (1 + r/30) as reproduced in LeSuer 1997 and Richens 2014 | One Rep Max (1RM) | 2026-10-24 |
Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreat Dance. 1993;64(1):88-90.
DOI verified on Crossref | One Rep Max (1RM) | 2026-10-24 |
LeSuer DA, McCormick JH, Mayhew JL, Wasserstein RL, Arnold MD. The accuracy of prediction equations for estimating 1-RM performance in the bench press, squat, and deadlift. J Strength Cond Res. 1997;11(4):211-213.
cited by title; abstract not readable from here | One Rep Max (1RM) | 2026-10-24 |
Richens B, Cleather DJ. The relationship between the number of repetitions performed at given intensities is different in endurance and strength trained athletes. Biol Sport. 2014;31(2):157-161.
full text PMC4042664 read: reps at 70% and 80% differ by training background | One Rep Max (1RM) | 2026-10-24 |
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
abstract read: 1.4-2.0 g/kg/d; 2.3-3.1 g/kg/d in resistance-trained people during hypocaloric periods; 0.25 g/kg or 20-40 g per meal | Protein, Macro | 2026-10-24 |
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 in healthy adults. Br J Sports Med. 2018;52(6):376-384.
full text PMC5867436 read: plateau at 1.62 g/kg/d, 95% CI 1.03 to 2.20 | Protein | 2026-10-24 |
Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005).
adults 19+: protein EAR 0.66, RDA 0.80 g/kg/d; AMDR carbohydrate 45-65%, protein 10-35%, fat 20-35% | Protein, Macro | 2026-10-24 |
FAO. Food energy: methods of analysis and conversion factors. FAO Food and Nutrition Paper 77 (2003), chapter 3.
general Atwater factors read: protein 17 kJ/g (4 kcal), fat 37 kJ/g (9 kcal), carbohydrate 17 kJ/g (4 kcal) | Macro | 2026-10-24 |
Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67(8):789-796.
abstract read: carbohydrate usually under 50 g/day | Macro | 2026-10-24 |
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12.
MET values read on the pacompendium.com category pages; 1 MET = 1 kcal/kg/hour per the site | Calorie Burn | 2026-10-24 |
Nuzzo JL, Pinto MD, Nosaka K, Steele J. Maximal number of repetitions at percentages of the one repetition maximum: a meta-regression and moderator analysis of sex, age, training status, and exercise. Sports Med. 2024;54(2):303-321.
full text PMC10933212 read: ~7000 people; bench press ~4, ~9, ~14 reps at 90, 80, 70% 1RM; main model ~5 reps at 90% and ~15 at 70%; main model table applies to all exercises other than bench press and leg press; textbook table: 4, 8, 11 reps at 90, 80, 70% | One Rep Max (1RM) | 2026-10-24 |
Shimano T, Kraemer WJ, Spiering BA, et al. Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. J Strength Cond Res. 2006;20(4):819-823.
abstract read: 8 trained and 8 untrained men; more reps in the back squat than the bench press or arm curl at 60% 1RM; smaller differences at 80 and 90% | One Rep Max (1RM) | 2026-10-24 |
Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):154.
abstract read: surplus ~10-20%, target gain ~0.25-0.5% of body weight per week for novice and intermediate lifters; advanced lifters more conservative | TDEE | 2026-10-24 |
Slater GJ, Dieter BP, Marsh DJ, et al. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Front Nutr. 2019;6:131.
abstract read: the specific surplus needed for muscle gain is not known | TDEE | 2026-10-24 |
Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138.
abstract read: 2.3-3.1 g/kg of fat-free mass, scaled upwards with severity of caloric restriction and leanness | Protein | 2026-10-24 |
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
abstract read: 0.4 g/kg/meal over at least four meals to reach 1.6 g/kg/day; 2.2 g/kg/day over four meals means up to 0.55 g/kg/meal | Protein | 2026-10-24 |
Tudor-Locke C, Aguiar EJ, Han H, et al. Walking cadence (steps/min) and intensity in 21-40 year olds: CADENCE-adults. Int J Behav Nutr Phys Act. 2019;16:8.
abstract read: 76 adults; 100 and 130 steps/min as thresholds for 3 METs and 6 METs | Calorie Burn | 2026-10-24 |
Tudor-Locke C, Mora-Gonzalez J, Ducharme SW, et al. Walking cadence (steps/min) and intensity in 61-85-year-old adults: the CADENCE-Adults study. Int J Behav Nutr Phys Act. 2021;18:129.
abstract read: 98 adults aged 61-85; 100, 110 and 120 steps/min associated with 3, 4 and 5 METs, consistent with earlier data in 21-40 and 41-60 year olds | Calorie Burn | 2026-10-24 |
Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005), protein by life stage.
table 1 read: women 19+ RDA 0.80 g/kg/d or 46 g/d; pregnancy 1.1 g/kg/d or 71 g/d, second half of pregnancy only; lactation 1.3 g/kg/d or 71 g/d | Protein | 2026-10-24 |