Changelog

stamina is a fitness, nutrition, and lifestyle app that provides workout and meals plan and tracking calories features that will help you on your journey towards a healthier life. While encouraging your understanding of what nutrition, exercise, and healthy habits can do for you, stamina is not intended to be used for any diagnosis. Stamina does not provide medical advice, diagnosis, or treatment. Any information published on this app or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Always consult with a doctor or healthcare professional for medical advice and treatments before making any medical decisions.in the following links, you can find the Sources of recommendations and information that we provide in our app. 

in the following links, you can find the Sources of recommendations and information that we provide in our app.

Diets & meal plans:
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U.S. Department of Health and Human Services - Dietary Guidelines for Americans 2015-2020 Eight Edition
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American Heart Association - How Can I Eat More Nutrient-Dense Food?
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‍American Heart Association - What is Clean Eating? Infografic
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‍American Heart Association - Protein and Heart Health
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American Heart Association - What is the Mediterranean diet?  
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‍Journal of Internal Medicine - Effects of a healthy Nordic diet on cardiovascular risk
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Journal of Internal Medicine - Effects of an isocaloric healthy Nordic diet on insulin sensitivity

American Heart Association - Protein and Heart Health
 
MedlinePlus - Protein in Diet
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American Journal of Clinical Nutrition - Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials - 2012
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Low Carbohydrate Diet - StatPearls 2020
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European Journal of Nutrition - Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? - 2018
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British Journal of Nutrition - Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials - 2013
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Low Carbohydrate Diet - StatPearls 2020
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Low Carbohydrate Diet - StatPearls 2020
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American Heart Association - How does Plant-Forward (Plant-Based) Eating Benefit Your Health?
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MedlinePlus - Vegetarian Diet
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Harvard T.H. Chan - School of Public Health - Diet Review: Paleo Diet for Weight Loss
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National Institute on Aging - Calorie Restriction and Fasting Diets: What do We Know?

Calorie recommendations
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The calorie recommendation is based on the Harris-Benedict formula which gives the user a BMR (Basal metabolic rate) (see calculation below). Based on the BMR, activity level and goal we recommend the user a daily calorie intake amount.
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BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (woman)
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The recommended pace of gaining and losing weight depends on the individual energy requirements. For weight loss and weight gain, we recommend a slow and steady pace that works over a longer period of time with a maximum of 1 kg / 2.2 lb per week.

‍National Institute of Health - Clinical Guidelines on the Identification, Evaluation and

Treatment of Overweight and Obesity in Adults  
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‍Eat Right -Academy of Nutrition and Dietetics - Healthy weight gain
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Calorie recommendations for Meal Plans

The Meal Plans for weight loss suggests a daily intake of 1600 calories. If the individual energy requirement is above 2100 calories, we recommend adjusting the calorie intake according to the individual need in order to not suffer a large calorie deficit.

Exercise Recommendations for exercise:
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Swedish Food Agency - Physical activity advice
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Health Organization - Physical Activity and Adults
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U.S. DEPARTMENT OF AGRICULTURE - Choose my Plate - Physical activity amount
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Activity Categories - Compendium of Physical Activities