What supports each number.
MacroForge is an educational starting point for generally healthy adults aged 18–90. It is not clinically validated and does not calculate targets for pregnancy, breastfeeding, children, or medical nutrition management.
Energy calculations
Resting energy uses the adult equation published by Mifflin et al. (1990):
The compact UI also calls this BMR. It is a resting-energy estimate. The selected activity factor and training increment are separate MacroForge assumptions used to estimate TDEE; they are not part of the Mifflin paper. Frankenfield et al. (2005) supports Mifflin as a reasonable population equation while emphasizing prediction error.
Goal pace, the 7,700 kcal/kg conversion, calorie floors, protein targets, carb cycling, and lean/fat partition are planning assumptions. The chart does not implement Hall et al.'s dynamic model; it is illustrative because energy requirements change during weight change.
Food data actually imported
Working dataset: 33 explicit records from USDA FoodData Central: 16 Foundation Foods records from release 2025-12-18 and 17 SR Legacy records from 2018-04. Every record stores its FDC ID, dataset type/version, publication and retrieval dates, serving grams, preparation state, per-100-g energy, macros, fibre and available micronutrients. Missing measurements remain unknown rather than becoming zero.
Foundation Foods provides analytical detail and sample metadata. SR Legacy combines analytical, calculated, imputed, and literature values, so the app keeps the dataset type visible instead of treating all records as equivalent.
ICMR–NIN IFCT 2017 is the intended primary source for Indian ingredients. Its PDF was obtained, but no IFCT values were imported because table extraction could not be independently verified in the current environment. MacroForge therefore does not claim verified paneer, dosa, dal-recipe, or biryani records.
Recipe calculations
The recipe engine follows FAO/INFOODS methodology: edible ingredient weights resolve to source records; nutrient-specific retention factors may be applied; measured final cooked weight determines nutrient density; and totals are returned per 100 g and per serving. The USDA Retention Factors Release 6 is the designated retention source. No generic factor is applied to every nutrient, and already-cooked records are not adjusted a second time.
The engine is working, but standardized dal, dosa, and biryani recipes are withheld until their ingredient records, final yields, and applicable retention factors can be verified.
Meal planning and constraints
Portions are calculated deterministically from resolved food records. Diet choice, selected region, common allergen exclusions, and typed ingredient exclusions are applied before selection. If a required role has no verified candidate, the app explains that no plan can be generated. Source ID and preparation state appear beside every sample-day food.
The sample day reports food-derived fibre and includes fruit and vegetables, informed by the ICMR–NIN Dietary Guidelines for Indians 2024. It does not yet prove full micronutrient adequacy. Allergen tags cover ingredients, not manufacturing cross-contact or brand warnings.
Use and limitations
- Adjust estimates using several weeks of real intake and weight trends.
- Food composition varies with cultivar, brand, recipe, storage, and cooking.
- Visual body-fat illustrations are not measurements.
- Seek a qualified clinician for pregnancy, breastfeeding, eating disorders, disease management, or other medical nutrition needs.