Nutrition information

GYMKY works with your chosen creator to pursue the highest standards in nutrition! Based on scientific findings and your creator's expert knowledge, we strive to provide you with the best possible support. Please also note our information on health topics.

• How do I choose the right weight goal?
  
  
• How does GYMKY determine your individual calorie goal?
• On what basis does GYMKY recommend a specific macro distribution?
• Which diet type is right for me?

–——–——–——–——

How do I choose the right weight goal?

We are happy to help you find the right approach for your nutritional goal with GYMKY. However, before we discuss the best strategies for building muscle, burning fat, or maintaining weight, it is crucial to clarify what your strength training goal is. Do you want to build muscle, lose fat, or simply maintain your weight? Your nutritional goal should be adjusted according to your training goals. 

• Gain weight:
  To build muscle, we generally recommend a calorie surplus. This means that you should consume more calories than you burn. A calorie surplus ensures that your body has enough energy to build muscle. However, be careful not to consume too many calories to avoid excessive fat gain. Set a realistic weight goal and choose a calorie surplus that is within the green range of the target selection.
  What is the maximum body fat percentage that is reasonable with a calorie surplus?
  Agostini et al. (2021) and Garthe et al. (2011) provide insight into this: In summary, the average body fat percentage during a build-up phase should not exceed 20%.
• Maintain weight:
  If you are satisfied with your weight and muscle mass and simply want to improve your overall fitness or maintain your shape, we recommend keeping your calorie intake at a stable level. This means that you should consume as many calories as you burn. Select the "Maintain weight" goal here. This will ensure you have enough energy for your workouts without gaining fat. 
• Lose weight:
  If your goal is to lose fat, we recommend dieting. This means consuming fewer calories than you burn. Select the "Lose weight" goal and set yourself a realistic weight target. Make sure your diet is not too radical, as too large a calorie deficit can be counterproductive. Too few calories can cause your body to use muscle as an energy source, which can lead to muscle loss and a slowdown in metabolism. It is advisable to keep your calorie deficit within the green zone of the target selection in order to burn fat without compromising muscle mass. Note on weight goals: It is important to understand that these recommendations are general in nature and should be tailored to each individual. Choosing the right nutritional goal depends on various factors, including your age, gender, fitness level, and metabolism. If you are unsure which nutritional strategy is best for you, don't hesitate to contact our support team at any time.—
  How does GYMKY determine your individual calorie goal?
  In principle, your calorie goal is made up of your basal metabolic rate and your energy expenditure. Depending on your desired goal, we also calculate the energy difference, which is crucial for weight gain or loss.
  The nutritional recommendations used in GYMKY are based on scientific findings:
  Recommended calorie consumption:
  • "Dietary Guidelines for Americans" – U.S. Department of Health and Human Services, USDA. (Current Edition)
    This scientifically based guideline ensures that users of our app receive a sound basis for their individual calorie intake. It details the recommended dietary guidelines. The paper emphasizes the importance of a balanced calorie intake in relation to individual nutritional needs. In particular, it refers to the Harris-Benedict formula, which serves as the basic method for calculating daily energy requirements. The formula takes into account factors such as age, gender, weight, and activity level to provide an accurate estimate of the amount of calories needed. 
• Weight loss with calorie reduction:
  • "Effects of Caloric Restriction on Body Weight and Composition" – Miller, S., et al. (American Journal of Clinical Nutrition, 2017) These findings support the information presented in our app about the effectiveness of calorie reduction as a weight loss strategy. This research examines the effects of calorie restriction on body weight and composition. The authors analyze various studies to shed light on the relationship between reducing calorie intake and weight loss. The results underscore how controlled calorie reduction can not only lead to effective weight loss, but also bring about positive changes in body composition. The Harris-Benedict formula is mentioned as an important tool for determining energy requirements in the context of calorie restriction. Note on basal metabolic rate: The basal metabolic rate explained above is based on technical calculations that take into account height, weight, gender, and activity level. However, there are other factors that can influence your actual calorie requirements that our formula does not include. Individual differences in metabolism, genetic predisposition, hormonal aspects, and the composition of the intestinal flora play a significant role.
    If you find that the calculated suggestions do not match your goals, you can manually adjust your calorie and macronutrient targets. It is recommended that you seek the help of a doctor or nutritionist to ensure that the adjustments are tailored to your individual needs.
    –——–——–——–——
    On what basis does GYMKY recommend a specific macro distribution?
    With GYMKY, you can have your macro recommendation determined automatically. The app is based on the reference values of the German Nutrition Society (DGE), your profile data (age, gender, height, and weight), and your set fitness or weight goal.
    Note on macro distribution:
    For some macronutrients (saturated fatty acids, sugar, fiber, and cholesterol) and the mineral sulfur, there are no general recommendations from the DGE and therefore also from the GYMKY app, as very individual values apply to these nutrients. Therefore, the target values for the daily intake of these nutrients are set to 0 by default in the app. As a premium member, you have the option to set these values according to your individual preferences. Please also note that the DGE's recommendations may change over time and the calculations in GYMKY may be based on outdated data. Please take this into account in relation to our health information.
    –——–——–——–——
    Which diet type is right for me?
    Diet plays a crucial role in our health and lifestyle. There are different types of diets that vary in the foods consumed. Three common types are mixed diet, vegetarian diet, and vegan diet. Each type has specific characteristics and principles. 
    • Mixed diet:
      A mixed diet is the most common type of diet and involves the balanced consumption of animal and plant-based foods. People who follow a mixed diet consume meat, fish, vegetables, fruit, grain products, and dairy products. The goal is a varied intake of nutrients. The terms vegetarian and vegan refer to the avoidance of animal products, depending on the interpretation in a narrower or broader sense. While vegetarians avoid meat and fish, depending on the type of vegetarianism, other animal products such as dairy products and eggs may be part of the diet. In contrast, vegans, as a strict form of vegetarianism, avoid all products of animal origin. This way of eating is not a diet in the conventional sense, but often more a question of attitude. If implemented correctly, there is generally no need to worry about deficiency symptoms.
      • Vegetarian:
        The intensity of vegetarianism varies. Common to all forms is the avoidance of meat and often also products made from slaughtered animals, such as gelatin. There are different forms:
        • Ovo-lacto vegetarians: This group eats eggs and dairy products in addition to plant-based foods.
        • Lacto-vegetarians: This group consumes dairy products but excludes eggs from their diet. 
      • A moderate form of vegetarianism is pescetarianism, which excludes meat but still allows fish and other animal products.
      • Strict forms of vegetarianism include fruitarianism and veganism. Vegans avoid products of animal origin in all areas of life and eat only plant-based products. Fruitarians are a subgroup of vegans who also ensure that their consumption of plants does not harm the plants.
      • The reasons for avoiding meat and animal products can be ethical, religious, health-related, or environmentally oriented. 
      • Vegan:
        A vegan diet means completely avoiding meat, fish, and all foods of animal origin, including honey, eggs, milk, and gelatin. Vegans also strive to avoid animal products as much as possible and as far as is practically feasible in other areas of life. This excludes materials such as leather, wool, down, and silk in clothing. Care is also taken to ensure that no ingredients of animal origin are used in cosmetics, medicines, and cleaning products and that no animal testing has been carried out. In short, vegans refrain from both consuming and using animal products. There are now many good alternatives to animal foods on the market. Seitan (wheat protein), tofu, and textured soy protein can replace meat, for example, while rice milk, soy milk, or coconut milk are alternatives to animal milk. Agar, locust bean gum, or fruit pectin can replace gelatin in vegan recipes. These are just a few examples of the variety of vegan alternatives available. When following a vegan diet, it is important to eat consciously and in a balanced manner. Vegans must pay particular attention to ensuring an adequate intake of vitamin B12, calcium, and iron, as well as a balanced combination of essential fats and amino acids.