Methodology

About Nutrition & Fitness Calculations

How FuelLab Fit estimates calories, macros, hydration, and training loads using established public-health and sports-science standards.

Overview

FuelLab Fit provides general wellness and sports-fitness guidance based on publicly available scientific formulas and internationally recognized health and sports-nutrition standards. All calculations are estimates for informational purposes only and do not constitute medical advice, diagnosis, or treatment.

Basal Metabolic Rate (BMR)

BMR is calculated using the Mifflin–St Jeor Equation, one of the most accurate formulas for estimating resting energy expenditure in adults.

  • Male: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
  • Female: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

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Daily Calorie Requirement

Total daily energy needs are estimated using Physical Activity Level (PAL) multipliers applied to BMR.

  • Low activity: 1.2
  • Moderate activity: 1.55
  • High activity: 1.725
  • Very high / athlete: 1.9

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Training Goal Adjustments

  • Fat loss: ~500 kcal/day energy deficit
  • Muscle gain: ~250–300 kcal/day energy surplus
  • Maintenance / performance: minimal adjustment

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Macronutrient Distribution

  • Protein: ~1.6–2.2 g/kg body weight
  • Fat: 20–35% of total calories
  • Carbohydrates: Remaining calories

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Training Type & Sport-Specific Adjustments

Energy expenditure is adjusted using MET-based activity modeling.

  • Net practice (1.05×): Low–moderate intensity
  • Gym training (1.12×): Strength training
  • Ground training (1.20×): Endurance sessions

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Match-Day Energy Adjustment

Additional calories are added based on estimated match workload.

  • 10 overs: ~150 kcal
  • 20 overs: ~300 kcal
  • 30 overs: ~450 kcal
  • 40 overs: ~600 kcal
  • 50 overs: ~750 kcal

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Role-Based Carbohydrate Periodization

Carbohydrate intake is adjusted according to playing role.

  • Batsman / All-rounder: Higher carbohydrate
  • Bowler: Slightly lower carbohydrate

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Recovery & Sleep-Based Protein

Short sleep duration (<6 hours) is associated with impaired recovery and muscle protein synthesis.

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Food Allergy-Based Adjustments

  • Dairy/Egg/Soy: Protein compensation
  • Nut/Peanut: Fat source adjustment
  • Wheat/Gluten: Conservative carbohydrate modification

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Dietary Preference Adjustments

  • Vegetarian / Vegan: Higher protein consideration
  • Non-vegetarian: Standard athletic macros
  • Keto / Paleo: Modified carbohydrate and fat ratios

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Hydration Guidance

Estimated daily intake: ~30–40 ml/kg body weight (minimum 2000 ml/day).

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Body Mass Index (BMI)

BMI = weight (kg) / height² (m²), classified using WHO standards.

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Medical Disclaimer

FuelLab Fit is intended for general wellness and sports-fitness guidance only. It does not provide medical advice or treatment. Users should consult a qualified healthcare professional before making diet or training decisions.