Scientific sources

Every formula and nutritional recommendation you see in Renzy is backed by peer-reviewed literature or official databases. Here are the exact references.

Disclaimer: Renzy is an informational tool, not a substitute for medical advice. Consult a healthcare professional before starting any diet if you have health conditions, are pregnant or breastfeeding.

Total daily energy expenditure (TDEE)

We use the Mifflin-St Jeor equation by default — the most accurate predictive BMR formula according to recent meta-analyses. Activity factors follow WHO/FAO recommendations.

Mifflin MD, St Jeor ST, et al. (1990)
Most validated predictive formula for resting metabolic rate (BMR) in healthy populations. Renzy uses it as the basis of its TDEE calculation.
PubMed
Harris & Benedict (revised, Roza & Shizgal 1984)
Modern revision of the classic equation, included as a fallback for users with atypical profiles (high muscle mass or older adults).
PubMed
WHO/FAO/UNU — Human Energy Requirements (2004)
WHO technical report defining the PAL (physical activity level) factors we multiply on top of BMR.
WHO
EFSA — Dietary Reference Values for Energy (2013)
European reference values for energy intake, used as a cross-check for European populations.
EFSA

Macronutrients and protein

Recommended ranges for protein, carbohydrates and fat are based on the official position stands of ISSN, ACSM and EFSA, adjusted for body weight and goal.

ISSN Position Stand — Protein and Exercise (2017)
Range 1.4–2.0 g/kg/day for active people. Renzy suggests 1.4 g/kg for sedentary users and 1.8 g/kg for body-composition goals.
JISSN
ACSM/AND/DC — Nutrition and Athletic Performance (2016)
Joint position of the American College of Sports Medicine and the Academy of Nutrition on macros during physical activity.
ACSM
EFSA — Dietary Reference Values (general)
Official European ranges for carbohydrates (45–60% energy), fats (20–35%) and fibre (>25 g/day).
EFSA
NIH Office of Dietary Supplements — Omega-3
Reference used for the essential-fat recommendations in the weekly plan.
NIH ODS

Food databases

The nutritional values we show are cross-checked against official databases. When a food appears in multiple sources we prioritise USDA (generic foods) and BEDCA (Spanish foods).

USDA FoodData Central
Public database from the U.S. Department of Agriculture with nutritional profiles for more than 380,000 foods.
USDA
BEDCA — Base de Datos Española de Composición de Alimentos
Official Spanish database maintained by AESAN/FESNAD, prioritised for foods typical of Iberian cuisine.
BEDCA
Open Food Facts
Collaborative database used as a secondary source for packaged products with a barcode.
OFF

Weight loss and gain

The suggested calorie deficit (500 kcal/day for ~0.5 kg/week) is based on the energy balance principle validated by NIH and the recommendations of the American Heart Association.

Hall KD et al. — Quantification of energy imbalance on bodyweight (2011)
NIH model that refines the classic 3500 kcal/pound rule for gradual weight loss.
NCBI
American Heart Association — Losing Weight
AHA guide on safe, sustainable calorie deficits — the basis of our default goal of 0.5 kg/week.
AHA
WHO — Healthy Diet (fact sheet)
WHO general recommendations on a healthy diet: fruit/vegetables, free sugars, salt and fats.
WHO

Hydration

Water intake recommendations are calibrated against EFSA and NIH/IOM dietary reference values, adjusted for sex, activity level and climate.

EFSA — Adequate Intake of Water (2010)
2.0 L/day women, 2.5 L/day men including water from food. Basis of the hydration tracker.
EFSA
NIH/IOM — Dietary Reference Intakes for Water
Complementary American reference, used to adjust for hot climates and intense activity.
NIH / IOM

Missing a reference or think a citation is wrong? Write to us at hola@renzy.app.