Where our numbers come from

Calorie and energy calculations

• Resting energy (BMR) uses the Mifflin-St Jeor equation. Mifflin MD et al., American Journal of Clinical Nutrition, 1990
• Activity multipliers follow standard physical activity level (PAL) factors. FAO/WHO/UNU Human Energy Requirements, 2004
• Calories are computed from macronutrients (protein and carbohydrate 4 kcal/g, fat 9 kcal/g). FAO Food Energy: methods of analysis and conversion factors

Protein guidance

• Protein targets for active adults and weight management reflect commonly cited research ranges. Morton RW et al., British Journal of Sports Medicine, 2018

Activity and steps

• Daily movement and step guidance aligns with global physical activity recommendations. WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020

Sleep

• The 7 to 9 hour adult sleep guidance follows published consensus recommendations. Hirshkowitz M et al., Sleep Health, 2015 (National Sleep Foundation)

Food and nutrition data

• Nutrition for Singapore foods and drinks (calories, macros, sodium, sugar, saturated fat, fibre) comes from the Health Promotion Board’s Food & Nutrient Database, used under licence. Health Promotion Board of Singapore, Food & Nutrient Database, updated 1 April 2026
• Packaged and generic food data draws on public nutrition databases. USDA FoodData Central
• Barcode-scanned products use the Open Food Facts database. Open Food Facts
• Reference composition for generic foods also draws on national food composition tables. Australian Food Composition Database (FSANZ), used under CC BY-SA 3.0 AU
• Further reference values come from published national datasets. UK Composition of Foods Integrated Dataset (CoFID), Open Government Licence v3.0

Behaviour change and adherence

• Support between visits matters because adherence to long-term therapies is low. WHO, Adherence to Long-Term Therapies, 2003

HPB data notice

The information contained herein was last updated on 1 April 2026. This work includes copyright nutrient data obtained from the Health Promotion Board of Singapore ("HPB"). No part of these data may be reproduced without prior written permission from HPB. HPB alerts users to the inherent limitations of these data. The information contained within this Data is provided on an "as-is" basis. The data, including but not limited to nutritional information, is subject to inherent limitations. No warranty or representation is made as to the accuracy or completeness of the data contained herein.