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Help & Definitions

Helpful suggestions, terms, and formulas for Smart Meals

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Introduction

My Smart Eatery redefines healthy eating with a platform built for precision, flexibility, and real‑world convenience.
Designed for individuals who take their nutrition seriously, our system empowers users to explore meals tailored to their dietary goals, track their intake with confidence, and order exactly how they prefer—dine‑in, pick‑up, or delivery. Every dish is crafted with strict nutritional controls, giving customers the freedom to enjoy great food while staying aligned with their health, fitness, and lifestyle needs. Smart Foods isn’t just a menu; it’s a smarter way to eat.
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Basal Metabolic Rate (BMR)

The calories your body burns at rest
The minimum calories your body needs to function at rest (breathing, circulating blood). Often referred to as "couch potato" or "coma" calories.
  • What it covers: Basic bodily functions: breathing, circulation, cell production, and nutrient processing.
  • Factors: Age, weight, height, and sex.
  • Usage: It is the base number used to calculate TDEE; it is not a recommended daily calorie target for dieting.

Total Daily Energy Expenditure (TDEE)

The total calories you burn in a day
The total amount of energy (calories) expended in a 24-hour period, including BMR, daily movement, and exercise.
  • Components: BMR + NEAT (Non-Exercise Activity Thermogenesis, like walking/fidgeting) + EAT (Exercise Activity Thermogenesis).
  • Calculation: BMR × Activity Multiplier (e.g., Sedentary: 1.2, Lightly Active: 1.375, Moderately Active: 1.55).
  • Usage: Used to determine maintenance calories. To lose weight, you eat below TDEE; to gain weight, you eat above it.

Key Differences: BMR vs TDEE

Understanding the relationship between BMR and TDEE
BMR represents the minimum energy needed, while TDEE determines your maintenance calories.
Feature BMR (Basal Metabolic Rate) TDEE (Total Daily Energy Expenditure)
Activity Level None (Resting/Sleeping) Includes daily activity and exercise
Calorie Total Lower Higher (includes BMR)
Purpose Shows minimum energy needed Shows maintenance calorie level
Tip: A moderate, sustainable weight loss strategy is to eat 300-500 calories below your TDEE, not your BMR.

Moderate Calorie Adjustment (MCA)

The safe, sustainable calorie deficit or surplus between TDEE and DCT
Moderate Calorie Adjustment (MCA) refers to a balanced approach to creating a calorie deficit (for weight loss) or surplus (for weight gain) by adjusting your Daily Calorie Target (DCT) from your Total Daily Energy Expenditure (TDEE). The "moderate" approach emphasizes sustainable, safe changes that preserve muscle mass, maintain energy levels, and support long-term adherence to dietary goals.
  • Definition: MCA = |TDEE - DCT| (the absolute difference between maintenance and target calories).
  • Weight Loss (Deficit): Typically 300-500 kcal below TDEE (15-25% reduction). This supports 0.5-1 lb (0.25-0.5 kg) fat loss per week.
  • Weight Gain (Surplus): Typically 200-500 kcal above TDEE (10-15% increase). This supports lean muscle gain while minimizing excess fat.
  • Why Moderate? Avoids metabolic slowdown, hormonal disruption, muscle loss, and extreme hunger that come with aggressive deficits/surpluses.
  • Evidence-Based: Recommended by nutrition authorities (AND, ACSM, ISSN) as the optimal balance between effectiveness and sustainability.
  • Comparison: Aggressive deficits (>750 kcal) risk muscle loss and metabolic adaptation; very small adjustments (<200 kcal) may be too slow to show progress.

Daily Calorie Target (DCT)

The recommended daily calorie intake adjusted for your specific fitness goal
Daily Calorie Target (DCT) is your personalized daily calorie intake recommendation, calculated by adjusting TDEE (Total Daily Energy Expenditure) based on your specific fitness goal. It represents the number of calories you should consume each day to achieve your desired outcome—whether losing weight, maintaining weight, or gaining muscle.
  • Calculation: DCT = TDEE + Goal Adjustment (deficit for weight loss, surplus for weight gain, or maintenance for weight stability)
  • Weight Loss: Typically 300-500 calories below TDEE for sustainable fat loss
  • Maintenance: Equals your TDEE (no adjustment)
  • Weight Gain: Typically 200-500 calories above TDEE for muscle building
  • Personalized: Based on your BMR, activity level, age, weight, height, gender, and fitness goal
  • Dynamic: Should be recalculated as your weight and activity levels change

Ideal Body Weight (IBW)

A healthy weight range based on height, used as a reference for nutritional calculations
Ideal Body Weight (IBW) is a calculated estimate of a healthy weight for an individual based primarily on height and gender. While not a strict target, IBW serves as a useful reference point for nutrition planning, medication dosing, and assessing body composition goals. Various formulas exist, with the Devine formula being most widely used in clinical and fitness settings.
  • Devine Formula (Most Common): Males: 50 kg + 2.3 kg per inch over 5 feet | Females: 45.5 kg + 2.3 kg per inch over 5 feet.
  • Purpose: Provides a baseline for calorie calculations, protein requirements, and body composition goals.
  • Not a Hard Target: Individual factors like muscle mass, bone density, and body composition can result in healthy weights outside the IBW range.
  • Clinical Use: Used in healthcare for medication dosing, nutritional assessment, and ventilator settings.
  • Healthy Range: Most experts recommend a healthy weight range of ±10% from IBW.
  • Alternative Metrics: BMI, body fat percentage, and waist-to-hip ratio provide additional context for health assessment.

Activity Levels

Multipliers used to calculate TDEE from BMR based on daily activity and exercise
Activity Levels are standardized categories that describe overall physical activity of an individual, including both structured exercise and non-exercise movement (NEAT). These levels are applied as multipliers to BMR to calculate Total Daily Energy Expenditure (TDEE). Accurate assessment of activity level is critical for determining appropriate calorie targets.
  • Sedentary (1.2): Little to no exercise, desk job, minimal daily movement.
  • Lightly Active (1.375): Light exercise 1-3 days per week or active job with moderate walking.
  • Moderately Active (1.55): Moderate exercise 3-5 days per week or physically demanding job.
  • Very Active (1.725): Hard exercise 6-7 days per week or very physical job plus regular training.
  • Extremely Active (1.9): Very hard exercise twice per day, physical job, or professional athlete training.
  • TDEE Calculation: TDEE = BMR × Activity Level Multiplier.
  • Note: Most people fall into Sedentary or Lightly Active categories. Overestimating activity level leads to excess calories and poor results.

Weeks to Target

Estimated time to reach your target weight based on your calorie deficit or surplus
Weeks to Target is a calculated estimate of how long it will take to reach your target weight based on your current weight, target weight, and daily calorie adjustment (MCA). This calculation assumes consistent adherence to your calorie target and uses the general principle that approximately 7,700 calories equals one kilogram of body weight change.
  • Calculation Formula: Weeks = (Weight Difference in kg × 7,700 cal) ÷ (Daily Calorie Adjustment × 7 days)
  • The 7,700 Calorie Rule: It takes approximately 7,700 calories to gain or lose 1 kg of body weight (this is an average; actual values vary by individual).
  • Safe Weight Loss: Generally recommended at 0.5-1 kg per week (1-2 lbs). Faster loss may result in muscle loss and nutritional deficiencies.
  • Safe Weight Gain: Healthy weight gain is typically 0.25-0.5 kg per week, prioritizing muscle over fat through proper nutrition and resistance training.
  • Important Limitations: This is an estimate only. Actual progress varies based on metabolism, hormones, sleep, stress, water retention, and adherence consistency.
  • Plateaus Are Normal: Weight loss is not linear. Expect fluctuations and temporary plateaus due to water retention, glycogen stores, and metabolic adaptation.
  • Zero Display: If the value shows 0, either your current weight equals your target weight (maintenance mode) or no calorie adjustment is set.
  • Regular Monitoring: Weigh yourself weekly at the same time and day, preferably in the morning after using the restroom, for consistent tracking.
  • Adjust as Needed: If progress stalls for 2-3 weeks, consider recalculating your profile or adjusting your calorie target by 100-200 calories.

SFDA - Saudi Food Standards and Drug Authority

Saudi Food Standards are regulated by SDFA
SFDA focuses on safety, quality, and Halal compliance. Key requirements include mandatory bilingual labeling (Arabic/English), strict ingredient controls, and comprehensive, updated menu labeling for calories, sodium, and caffeine in food service establishments. Non-compliance can lead to massive fines or up to 10 years in prison.

Atwater System

International standard for calculating food energy values
The Atwater General Factor System is the internationally recognized method for calculating calorie content from macronutrients (protein, carbohydrates, and fat).
  • Energy Factors: Protein = 4 kcal/g, Carbohydrates = 4 kcal/g, Fat = 9 kcal/g, Fiber = 2 kcal/g (or subtracted from carbs).
  • Formula: Total Calories = (Protein × 4) + (Carbs × 4) + (Fat × 9).
  • Endorsed By: USDA, FAO/WHO, European Food Safety Authority (EFSA), Codex Alimentarius.
  • Usage: Used worldwide for nutrition labeling and dietary calculations.

USDA FoodData Central

Primary nutritional database maintained by the U.S. Department of Agriculture
USDA FoodData Central is the authoritative source for food composition data in the United States, providing comprehensive nutritional information for thousands of foods.
  • Coverage: Over 300,000 food items with detailed nutrient profiles.
  • Data Types: Foundation Foods, SR Legacy, FNDDS (survey foods), Branded Foods.
  • Standards: Uses Atwater System for energy calculations.
  • Access: Free public database at fdc.nal.usda.gov.
  • Usage: Primary reference for nutritional accuracy verification in this system.

FAO/INFOODS

UN Food & Agriculture Organization International Network of Food Data Systems
FAO/INFOODS coordinates global efforts to improve food composition data quality, accessibility, and harmonization across countries.
  • Mission: Ensure quality and worldwide availability of food composition data.
  • Standards: Establishes international guidelines for food composition databases.
  • Coverage: Coordinates data from 195+ countries.
  • Tagnames: Standardized nutrient identifiers (e.g., ENERC for energy, PROT for protein).
  • Usage: Global reference for nutritional data harmonization.

Codex Alimentarius CAC/GL 2-1985

International food standards by FAO/WHO Codex Alimentarius Commission
CAC/GL 2-1985 provides guidelines for nutrition labeling, establishing international standards for how nutritional information should be presented on food products.
  • Authority: Joint FAO/WHO Codex Alimentarius Commission.
  • Purpose: Protect consumer health and ensure fair trade practices.
  • Coverage: Nutrition labeling guidelines, nutrient declarations, health claims.
  • Adoption: Recognized by 189 member countries.
  • Usage: Basis for nutrition labeling regulations worldwide.

EU Regulation 1169/2011

European Union food information and labeling regulation
EU Regulation 1169/2011 establishes comprehensive requirements for food information provided to consumers, including mandatory nutrition declarations.
  • Scope: All food products sold in the European Union (27 member states).
  • Requirements: Mandatory nutrition declaration: energy, fat, saturates, carbohydrates, sugars, protein, salt.
  • Energy Units: Must be expressed in both kJ and kcal.
  • Reference Intake: Based on 2000 kcal/day adult diet.
  • Compliance: Mandatory since December 2016.

FDA 21 CFR 101

U.S. Food and Drug Administration nutrition labeling regulations
Title 21, Code of Federal Regulations, Part 101 establishes FDA requirements for nutrition labeling on food products in the United States.
  • Authority: U.S. Food and Drug Administration (FDA).
  • Requirements: Nutrition Facts panel with calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein.
  • Serving Sizes: Standardized Reference Amounts Customarily Consumed (RACCs).
  • Daily Values: Based on 2000 kcal/day reference diet.
  • Updates: Major revision in 2016 (compliance required by 2020).

Unit Conversions

Common measurement conversions used in culinary and nutrition contexts
Unit conversions are essential reference values for converting between different measurement systems commonly used in cooking, baking, and nutrition tracking. These conversions help ensure accuracy when following recipes, calculating nutritional values, or adapting measurements between metric and imperial systems.
  • Weight Conversions: 1 oz = 28.3495 g | 1 lb = 453.592 g | 1 kg = 2.20462 lb | 1 Stone = 6.35029 kg
  • Volume (Liquid/Paste) - Tablespoon: 1 tbsp = 15 mL | 1 tbsp = 0.5 fl oz | 1 tbsp = 3 tsp
  • Volume (Solids/ Powder) - Tablespoon: 1 tbsp = 7 - 15 g (varies whether packed, heaped or loose)
  • Volume (Liquid/Paste) - Teaspoon: 1 tsp = 5 mL | 1 tsp = 0.167 fl oz
  • Volume (Solids/ Powder) - Teaspoon: 1 tsp = 2 - 6 g (varies whether packed, heaped or loose)
  • Volume (Liquid) - Cup: 1 cup = 240 mL | 1 cup = 8 fl oz | 1 cup = 16 tbsp
  • Volume (Liquid) - Fluid Ounce: 1 fl oz = 29.5735 mL | 1 fl oz = 2 tbsp
  • Volume (Liquid) - Liter: 1 L = 1000 mL | 1 L = 4.227 cups | 1 L = 33.814 fl oz
  • Temperature: °C = (°F - 32) × 5/9 | °F = (°C × 9/5) + 32
  • Common Kitchen Measures: 1 stick butter = 113 g = 8 tbsp | 1 cup flour (all-purpose) ≈ 120-125 g
  • Energy: 1 kcal = 4.184 kJ | 1 kJ = 0.239 kcal