Sources

Daily calorie recommendations

The daily calorie target GinFit recommends starts from your basal metabolic rate (BMR), calculated with the Mifflin-St Jeor equation. We then adjust it for your activity level (TDEE) and your goal. Our meal plans at levels such as 1,200, 1,500, and 2,000 calories per day are general starting points. Each person’s real needs depend on age, sex, body size, and activity.

BMR (Women)

(10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

BMR (Men)

(10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

1. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7. doi:10.1093/ajcn/51.2.241. PMID: 2305711.

   https://pubmed.ncbi.nlm.nih.gov/2305711/

2. Hussain PH, Mukesh PO, Janakbhai MA, Parekh VD, Upadhyay JB, Boddula R. Comprehensive Review on BMI, TDEE, BMR, and Calories for Weight Management: Insights into Energy Expenditure and Nutrient Balance for Long-Term Well-Being. International Research Journal on Advanced Engineering and Management. 2024. doi:10.47392/irjaem.2024.0460.

   https://doi.org/10.47392/irjaem.2024.0460

3. Centers for Disease Control and Prevention (CDC). About Body Mass Index (BMI).

   https://www.cdc.gov/bmi/about/index.html

4. WHO Expert Consultation. Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies. Lancet. 2004;363(9403):157-63. doi:10.1016/S0140-6736(03)15268-3. PMID: 14726171.

   https://pubmed.ncbi.nlm.nih.gov/14726171/

5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030.

   https://cdn.realfood.gov/DGA.pdf

6. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.

   https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels

Physical activity and steps

The activity levels we use to adjust your calorie target, and our advice on walking and exercise, are based on the sources below.

1. Ding D, Nguyen B, Nau T, Luo M, del Pozo Cruz B, Dempsey PC, et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. 2025;10(8):e668-e681. doi:10.1016/S2468-2667(25)00164-1. PMID: 40713949.

   https://pubmed.ncbi.nlm.nih.gov/40713949/

2. World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020.

   https://www.who.int/publications/i/item/9789240015128

Calories and nutrients in food

Calorie, protein, carb, and fat values for each dish are estimates per serving. For packaged products, we use the values on the product’s nutrition label. Thai food databases and Thai nutrition label rules are in the Thai sources section below.

1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central.

   https://fdc.nal.usda.gov/

Weight loss and energy balance

When we recommend eating a little less than your body uses and losing weight at a steady pace of about 0.5–1 kg per week, we rely on the research and guidance below. Real results vary from person to person and often slow down over time.

1. Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065. PMID: 33107442.

   https://pubmed.ncbi.nlm.nih.gov/33107442/

2. Hall KD, Sacks G, Chandramohan D, Chow CC, Wang YC, Gortmaker SL, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-37. doi:10.1016/S0140-6736(11)60812-X. PMID: 21872751.

   https://pubmed.ncbi.nlm.nih.gov/21872751/

3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Body Weight Planner.

   https://www.niddk.nih.gov/bwp

4. Centers for Disease Control and Prevention (CDC). Steps for Losing Weight.

   https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html

Protein and muscle gain

Our guidance of about 1.4–2.2 g of protein per kg of body weight per day for people who do resistance training comes from the sources below.

1. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8. PMID: 28642676.

   https://pubmed.ncbi.nlm.nih.gov/28642676/

2. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, 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):376-84. doi:10.1136/bjsports-2017-097608. PMID: 28698222.

   https://pubmed.ncbi.nlm.nih.gov/28698222/

Healthy eating, sugar, and sodium

Tips in our articles about cutting sugar, cutting sodium, and building a balanced plate are based on the guidance below.

1. World Health Organization. Healthy diet (fact sheet).

   https://www.who.int/news-room/fact-sheets/detail/healthy-diet

2. World Health Organization. Guideline: Sugars intake for adults and children. Geneva: WHO; 2015.

   https://www.who.int/publications/i/item/9789241549028

3. World Health Organization. Sodium reduction (fact sheet).

   https://www.who.int/news-room/fact-sheets/detail/sodium-reduction

4. Harvard T.H. Chan School of Public Health, The Nutrition Source. Healthy Eating Plate.

   https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/

Thai sources

GinFit focuses on Thai food, so we use Thai government and Thai research sources for the nutrition of Thai dishes, labels on products sold in Thailand, nutrient targets for Thai people, and Thai eating patterns.

1. Institute of Nutrition, Mahidol University (INMU). Thai Food Composition Database (ThaiFCD).

   https://inmu.mahidol.ac.th/thaifcd/

2. สำนักโภชนาการ กรมอนามัย กระทรวงสาธารณสุข. ตารางแสดงคุณค่าทางโภชนาการของอาหารไทย (Nutritive Values of Thai Foods).

   https://nutrition2.anamai.moph.go.th/th/thai-food-composition-table

3. สำนักโภชนาการ กรมอนามัย กระทรวงสาธารณสุข. ปริมาณสารอาหารอ้างอิงที่ควรได้รับประจำวันสำหรับคนไทย พ.ศ. 2563 (Dietary Reference Intake for Thais 2020).

   https://nutrition2.anamai.moph.go.th/th/dri/176096

4. กองอาหาร สำนักงานคณะกรรมการอาหารและยา. ฉลากโภชนาการ — ประกาศกระทรวงสาธารณสุข (ฉบับที่ 445) พ.ศ. 2566 เรื่อง ฉลากโภชนาการ.

   https://food.fda.moph.go.th/food-law/nutrition-label

5. Food and Agriculture Organization of the United Nations. Food-based dietary guidelines – Thailand (ธงโภชนาการ, Nutrition Flag).

   https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/thailand/en/

6. Chailimpamontree W, Kantachuvesiri S, Aekplakorn W, Lappichetpaiboon R, Sripaiboonkij Thokanit N, Vathesatogkit P, et al. Estimated dietary sodium intake in Thailand: A nationwide population survey with 24-hour urine collections. J Clin Hypertens (Greenwich). 2021;23(4):744-54. doi:10.1111/jch.14147. PMID: 33420751.

   https://pubmed.ncbi.nlm.nih.gov/33420751/

7. Rittirong J, Bryant J, Aekplakorn W, Prohmmo A, Sunpuwan M. Obesity and occupation in Thailand: using a Bayesian hierarchical model to obtain prevalence estimates from the National Health Examination Survey. BMC Public Health. 2021;21(1):914. doi:10.1186/s12889-021-10944-0. PMID: 33985465.

   https://pubmed.ncbi.nlm.nih.gov/33985465/

8. Phulkerd S, Thongcharoenchupong N, Chamratrithirong A, Soottipong Gray R, Prasertsom P. Changes in Population-Level Consumption of Taxed and Non-Taxed Sugar-Sweetened Beverages (SSB) after Implementation of SSB Excise Tax in Thailand: A Prospective Cohort Study. Nutrients. 2020;12(11):3294. doi:10.3390/nu12113294. PMID: 33121147.

   https://pubmed.ncbi.nlm.nih.gov/33121147/