● OzCal

Where our numbers come from

The published sources behind every target and recommendation in the app.

Every energy target, macro split, meal plan, water target and Health Star verdict in OzCal is built from the guidance below. The same list is in the app under Plan > Where our numbers come from, and is linked from Plan my week and from your plan summary.

Your daily energy target (resting energy)

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247.
American Journal of Clinical Nutrition (PubMed)
https://pubmed.ncbi.nlm.nih.gov/2305711/

Activity level multipliers on top of resting energy

Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation (physical activity level factors).
FAO / WHO / UNU
https://www.fao.org/4/y5686e/y5686e00.htm

Protein, carbohydrate and fat ranges, and the energy floor

Nutrient Reference Values for Australia and New Zealand, including macronutrient ranges and recommended dietary intakes.
National Health and Medical Research Council (NHMRC)
https://www.eatforhealth.gov.au/nutrient-reference-values

What a balanced day and a balanced week of meals look like (Plan my week)

Australian Dietary Guidelines and the Australian Guide to Healthy Eating.
National Health and Medical Research Council (NHMRC)
https://www.eatforhealth.gov.au/guidelines/guidelines

Higher protein intake when training or losing weight (up to 2.2 g per kg)

Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
Journal of the International Society of Sports Nutrition (PubMed)
https://pubmed.ncbi.nlm.nih.gov/28642676/

Safe rate of weight change (about 0.25 to 1 kg a week)

Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults, Adolescents and Children in Australia.
National Health and Medical Research Council (NHMRC)
https://www.nhmrc.gov.au/about-us/publications/clinical-practice-guidelines-management-overweight-and-obesity

Your daily water target

Nutrient Reference Values: Water, adequate intake for adults.
National Health and Medical Research Council (NHMRC)
https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/water

Kilojoules and nutrients for the foods in the catalogue

Australian Food Composition Database.
Food Standards Australia New Zealand (FSANZ)
https://www.foodstandards.gov.au/science-data/food-nutrient-databases/afcd

The Health Star verdict on every scan

Health Star Rating System: Guide for Industry and calculator.
Australian Government Department of Health, Disability and Ageing
https://www.healthstarrating.gov.au/

Packaged foods not yet in the Australian catalogue (barcode fallback)

Open Food Facts, the open food products database.
Open Food Facts
https://world.openfoodfacts.org/

OzCal gives general nutrition information based on the published sources above. It is not medical advice and does not replace your GP or an Accredited Practising Dietitian, especially if you are pregnant, under 18, or managing a medical condition.