Dietary Assessment (Nutrients)

1. Nutritional data

Understanding Our Nutrition Analysis

  • The nutritional composition of foods may vary for differing reasons. All nutritional information presented in our app are just for reference.

  • Asken Diet's calculations regarding nutritional information for common meals are based on standardized recipes. You should expect some variation in the nutrient content based on preparation techniques, sources of supply, etc.

  • Manufactured and processed food and restaurant menu formulations change periodically. If you find any changes in the nutrient content or if you need any further information, please do not hesitate to contact us.

  • [Regarding Nutritionix data*] Your use of this application is at your own risk. The Nutritionix database is under constant review, updates and improvements.  Nutrition data may not be accurate, please ensure that app-specific user agreements include language to protect possible data inaccuracies.
    * When you use our bar code scanning function within the app, the response data is sourced from the Nutritionix database.

2. Recommended intakes

Recommended amount of each nutrient is primarily based on the most recent Dietary Reference Intakes (DRIs) and Dietary Guidelines For Americans 2015-2020.

For some recommendations, Asken Diet used different criteria, which are explained in detail below.

Estimated Energy Requirements (EER)

Estimated Energy Requirements (EER) 1) ±60 cal is considered as adequate intake.

1) Estimated Energy Requirement (EER) = Resting Calories × Activity Level

How Resting Calories is calculated

The Mifflin-St Jeor Equation recommended by the Academy of Nutrition and Dietetics was used to calculate the resting calories.

Men Resting Calories(cal/day) = 9.99 × weight(kg) + 6.25 × height(cm) - 4.92 × age(y) + 5
Women Resting Calories(cal/day) = 9.99 × weight(kg) + 6.25 × height(cm) - 4.92 × age(y) - 161

Body weight for Calculating Resting Calories

  • If you recorded your current weight at goal-setting section:

    • If your BMI is less than 18.5, weight of BMI 18.5 is used; and

    • If your BMI is 18.5 or higher, your current weight is used.

  • If you have not set your goal:

    • If you have recorded your body weight on any day, your most recent weight is used. However:

      • If your BMI is 30.0 or higher, body weight at BMI 30 is used;

      • If your BMI is less than 18.5, body weight at BMI 18.5 is used; and

    • If you have never recorded your body weight, a body weight with a BMI of 22 will be used.

■Trans fat

Based on the recommendation of the American Heart Association, the recommended intake for trans fat was set as less than 1% of your calorie intake.

How Your Target Calorie Amount is Calculated for Obtaining Weight Loss

Your target calorie amount is calculated using your current body weight and EER.

Deduction of Calories and Determining Your cal DeficiT

If you burn approximately 3,500 cals, you will burn 1 pound of body fat. Therefore, if you aim to lose 2 pounds in a month, you will need to create a negative energy balance of 230 cals/day, given that there is an average of 30 days in a month (3,500 cals × 2 / 30 days = 230 cals per day). This number (230) is referred to as your "cal deficit."

Dietary Assessment (Asken Health Index Score)

Asken Health Index Score is an original scoring system based on multiple factors, including: net calorie balance, calorie intake, calorie output, and nutritional balance. It indicates the overall quality of your diet.

A+over 80
A70 - 79
B+60 - 69
B50 - 59
C+40 - 49
C30 - 39
D+20 - 29
D10 - 19
Funder 9

Supervising Editor: Fumi Nihei Green, MS, RD