Sources & Evidence

Resting energy (BMR) is estimated with the Mifflin-St Jeor equation from your height, weight, age, and sex. If you choose a sex option other than male or female, Camber uses the midpoint of the two published constants.

Mifflin-St Jeor is among the most accurate general predictive equations, which is why Camber uses it.

Daily burn (TDEE) multiplies resting energy by an activity factor between 1.2 (sedentary) and 1.9 (extra active), the standard physical activity level convention.

Estimated calories for activities and device-recorded movement use MET values (metabolic equivalents), shown with a ~ because they are estimates.

Fat loss uses a moderate deficit of about 400 calories per day rather than an aggressive cut.

Muscle gain uses a modest surplus of about 300 calories per day; performance goals use about 200.

Around 1.6 g/kg/day supports muscle gain for most people, with benefits observed up to about 2.2 g/kg/day.

Higher intakes within this range are used during fat loss to help preserve lean mass.

Fat is set at about 25 percent of calories, inside the accepted 20 to 35 percent range for adults. Carbohydrates fill the remaining calories after protein and fat.

The same macronutrient ranges appear in current federal dietary guidance.

Recipe nutrition comes from the recipe creator when they state it. When they do not, Camber estimates it from the ingredients using USDA data and marks it with a ~.

Scanned packaged foods use the Open Food Facts database, built from product labels.

Rep ranges and progressive overload (double progression and linear progression schemes) follow established resistance training guidance.

Effort is tracked with RPE and reps in reserve (RIR), a validated way to measure how hard a set was.

When progress stalls, Camber offers (never imposes) a lighter deload, consistent with autoregulation practice.

Guidance shown around endurance events, such as carbohydrate intake before longer efforts, follows the joint sports nutrition position of the major professional bodies.