Where the numbers in your plan come from.
Every calculation Pocket Nutrition Coach makes — calorie targets, macro splits, fibre and sodium guidance, and portioning — is based on published, peer-reviewed research and national health guidelines. The specific sources for each calculation are listed below.
Your basal metabolic rate is estimated with the Mifflin-St Jeor equation, the predictive equation with the strongest validation in healthy adults.
BMR is multiplied by a physical-activity factor between 1.2 (sedentary) and 1.9 (very active), consistent with international human energy requirement guidance.
Fat-loss plans use a moderate (~20%) deficit and muscle-gain plans a small (~12%) surplus — rates aligned with evidence-based recommendations for preserving lean mass and limiting fat gain.
Protein is set at 1.8-2.2 g per kg of bodyweight (higher in a deficit to protect lean mass), or 2.0-2.6 g per kg of lean mass when your body-fat percentage is known — within internationally recognised sports-nutrition ranges.
Dietary fat is set at ~25% of calories, inside the Acceptable Macronutrient Distribution Range (20-35%), with remaining calories allocated to carbohydrate.
The suggested fibre target is ~14 g per 1,000 kcal, the reference used in national dietary guidelines; this lands near the Australian adequate intake of 25 g (women) to 30 g (men) per day at typical calorie levels.
The default daily sodium cap is 2,300 mg, the widely used upper limit for adults; Australian guidance suggests aiming lower (~2,000 mg) where practical.
The app will not generate plans below a safety floor (1,200 kcal for women, 1,500 kcal for men), consistent with widely used clinical guidance for unsupervised dieting.
The optional condition filters (IBS/low-FODMAP, reflux, gout, stoma, low sodium) exclude foods commonly flagged for each condition in published guidance. Foods whose suitability is uncertain are excluded rather than included. 'Low sodium' follows the Food Standards code definition: at most 120mg sodium per 100g. These filters are a convenience, not a treatment — individual tolerance varies, and conditions that need individually prescribed limits (such as kidney disease or warfarin management) are deliberately not offered as filters.
Nutrition values for foods are drawn from the Australian Food Composition Database and product label data (including the Open Food Facts database), with values reviewed before foods are marked verified.
Meal composition (vegetables with mains, whole foods first, discretionary treats capped) follows the Australian Dietary Guidelines.
Pocket Nutrition Coach provides general nutrition information and meal planning tools for healthy adults. It is not a medical device and does not provide medical advice, diagnosis, or treatment. The medical & digestive condition filters remove foods commonly flagged in published guidance, but they cannot account for your individual medical situation — they are not a substitute for advice from your treating team, and any instructions from your doctor or dietitian always take priority over this app. If you are pregnant or breastfeeding, under 18, have a medical condition (including diabetes, kidney disease, or a history of disordered eating), or take medication that interacts with diet, consult your doctor or an Accredited Practising Dietitian before following any plan.