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References & Sources

The formulas and reference data used across this site come from these published sources. See methodology for how each is applied.

  1. Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc., MET values for class & activity calorie burn.
  2. Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr, 1990., BMR / TDEE.
  3. Epley B. Poundage Chart. Boyd Epley Workout, 1985., One-rep-max estimation.
  4. Brzycki M. Strength testing, predicting a 1-RM from reps to fatigue. JOPERD, 1993.
  5. Riegel PS. Athletic records and human endurance. American Scientist, 1981., Race-time prediction.
  6. Jackson AS, Pollock ML. Generalized equations for predicting body density. Br J Nutr, 1978.
  7. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol, 2001.
  8. Karvonen MJ, et al. The effects of training on heart rate. Ann Med Exp Biol Fenn, 1957., HR-reserve zones.
  9. American College of Sports Medicine. ACSM metabolic equations for running & walking energy cost.
  10. American College of Sports Medicine. Progression Models in Resistance Training for Healthy Adults (Position Stand). Med Sci Sports Exerc, 2009., how to progressively overload safely.
  11. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance-training volume and increases in muscle mass. J Sports Sci, 2017.
  12. Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr, 2017.