Sources of recommendation


Clean eating

Macronutrient ratio: Carbohydrates 40%, protein 25%, fat 35%.

American Heart Association - How Can I Eat More Nutrient-Dense Food?

American Heart Association - What is Clean Eating?

Infografic American Heart Association - Protein and Heart Health


Macronutrient ratio: Carbohydrates 40%, protein 20%, fat 40%.

American Heart Association - What is the Mediterranean diet?

Fast diet

Some people experience health benefits and weight loss from keto diets.

However, as of now, there is insufficient evidence regarding the health benefits of keto diets and its long term effects.

Keto Easy (low carb)

Macronutrient ratio: Carbohydrates 100g, protein 15%, remaining energy from fat.

Calorie recommendations

The calorie recommendation is based on the Harris-Benedict formula which gives the user a BMR (Basal metabolic rate) (see calculation below).

Based on the BMR, activity level and goal we recommend the user a daily calorie intake amount.

  • BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
  • BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman) 

The recommended pace of gaining and losing weight depends on individual energy requirements.

For weight loss, we recommend a slow and steady pace that works over a longer period of time with a maximum of 1 kg/week.

Calorie recommendations for Meal Plans

The Meal Plans for weight loss suggests a daily intake of 1200-1600 calories.

If the individual energy requirement is above 2100 calories, we recommend adjusting the calorie intake according to the individual need in order to not suffer a large calorie deficit. 

Meal recommendation

Each meal in the assigned meal plan is equivalent so they can be swapped, we recommend one during the day, based only on our preference, to make your choice easier.


Recommendations for exercise: