Scientific sources

These are the studies and guidelines behind the score and the articles in the app, each with a link. For how they add up to one number, see how the score works.

The plate

• Healthy Eating Plate Harvard T.H. Chan School of Public Health
• Validation of the Athlete's Plate Nutrition Educational Tool: Phase I Reguant-Closa et al., 2019

Portion size and the hand

• Anthropometric Survey of US Army Personnel (ANSUR II) Gordon et al., 2014
• The surface area of the hand and the palm for estimating percentage of total body surface area: results of a meta-analysis Rhodes et al., 2013
• Hand portion FAQ Precision Nutrition

Energy and the body

• Dietary Reference Intakes for Energy National Academies of Sciences, Engineering, and Medicine, 2023
• 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults Jensen et al., 2013
• Energy compensation and adiposity in humans Careau et al., 2021

Activity from steps

• How many steps/day are enough? Preliminary pedometer indices for public health Tudor-Locke & Bassett, 2004 · Sports Medicine
• A step-defined sedentary lifestyle index: <5000 steps/day Tudor-Locke et al., 2013 · Applied Physiology, Nutrition, and Metabolism
• How much locomotive activity is needed for an active physical activity level: analysis of total step counts Ohkawara et al., 2011 · BMC Research Notes

Protein and muscle

• International Society of Sports Nutrition Position Stand: protein and exercise Jäger et al., 2017
• Nutrition recommendations for bodybuilders in the off-season: a narrative review Iraki et al., 2019
• Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group Bauer et al., 2013

Carbs, fiber and sugar

• Carbohydrates Harvard T.H. Chan School of Public Health
• Carbohydrates and blood sugar Harvard T.H. Chan School of Public Health
• Fiber Harvard T.H. Chan School of Public Health
• Guideline: sugars intake for adults and children World Health Organization, 2015
• Use of non-sugar sweeteners: WHO guideline World Health Organization, 2023

Foods and nutrients

• Fats and cholesterol Harvard T.H. Chan School of Public Health
• Eggs Harvard T.H. Chan School of Public Health
• Vegetables and fruits Harvard T.H. Chan School of Public Health
• Iron - Health Professional Fact Sheet NIH Office of Dietary Supplements
• EFSA sets European dietary reference values for nutrient intakes European Food Safety Authority, 2010

Diets and myths

• Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials Semnani-Azad et al., 2025 · BMJ
• Nutritional priorities to support GLP-1 therapy for obesity Mozaffarian et al., 2025 · Obesity
• Detox diets for toxin elimination and weight management: a critical review of the evidence Klein & Kiat, 2015
• Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake Hall et al., 2019