How We Calculate

Transparency is key. Here's how trit. calculates your nutrition metrics to provide accurate and personalized insights.

Calorie Requirements

We calculate your daily calorie needs using the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating basal metabolic rate (BMR).

The Formula:

For men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

This base rate is then adjusted by your activity level to determine your total daily energy expenditure (TDEE).

Macronutrient Balance

We recommend balanced macronutrient distributions based on your goals, but allow for customization to fit your dietary preferences.

Protein 30% 4 kcal/g
Carbs 45% 4 kcal/g
Fats 25% 9 kcal/g

These ratios are adjusted based on your fitness goals: higher protein for muscle building, more carbs for endurance activities, and balanced fat intake for hormone health.

Water Intake

Your hydration needs are calculated based on your weight, activity level, and climate considerations.

Base Formula:

Daily water (oz) = Body weight (lbs) × 0.5 to 0.67

We then adjust for exercise (adding 16-24 oz per hour of activity), climate (more in hot weather), and other factors like altitude and pregnancy.

Micronutrient Tracking

We track essential vitamins and minerals based on Dietary Reference Intakes (DRIs) established by health authorities.

Key Micronutrients:

  • • Vitamin A
  • • Vitamin C
  • • Vitamin D
  • • Calcium
  • • Iron
  • • Potassium
  • • Magnesium
  • • Zinc

Our app automatically calculates your intake percentages based on age, gender, and other personal factors to ensure you're meeting your needs.