Dietary Assessment (Nutrients)
1. Nutritional data
The nutritional data is based on information from the United States Department of Agriculture Nutrient Database for Standard Reference (Release 28).
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
For some recommendations, Asken Diet used different criteria, which are explained in detail below.
Estimated Energy Requirements (EER)
Estimated Energy Requirements (EER) 1) ±200 kcal is considered as adequate intake.
1) Estimated Energy Requirement (EER) = Resting Metabolic Rate (RMR) × Physical Activity Level (PAL)
How RMR is calculated
The Mifflin-St Jeor Equation recommended by the American Dietetic Association (now known as the Academy of Nutrition and Dietetics) was used to calculate the RMR.
|Men||RMR(kcal/day) = 9.99 × weight(kg) + 6.25 × height(cm) - 4.92 × age(y) + 5|
|Women||RMR(kcal/day) = 9.99 × weight(kg) + 6.25 × height(cm) - 4.92 × age(y) - 161|
Body weight for Calculating RMR
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.
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 Kcal DeficiT
If you burn approximately 3,500 kcals, 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 kcals/day, given that there is an average of 30 days in a month (3,500 kcals × 2 / 30 days = 230 kcals per day). This number (230) is referred to as your "kcal deficit."
When using the app, you can choose from one of three ways to achieve your recommended kcal deficit. These choices include:
Meal-Centered: Your recommended kcal deficit will be achieved by only lowering your energy intake.
Balanced Diet and Exercise: Your recommended kcal deficit will be achieved by lowering your energy intake (70%) while also moderately increasing your energy output (30%).
Exercise-Centered: Your recommended energy deficit will be achieved by substantially increasing your energy output (70%) while also moderately lowering your energy intake (30%).
Dietary Assessment (Asken Health Index Score)
Asken Diet Health Index Score is an original scoring system based on multiple factors, including: calorie intake, calorie output, and nutritional balance. It indicates the overall quality of your diet.
|A||70 - 79|
|B+||60 - 69|
|B||50 - 59|
|C+||40 - 49|
|C||30 - 39|
|D+||20 - 29|
|D||10 - 19|
Supervising Editor: Fumi Nihei Green, MS, RD