Sources and method
Every number on ZigFood traces to one of the references below or to plain arithmetic on them.
How the numbers were chosen
Every figure on this site comes from one of four places: the 2017 randomized trial for what cycling does to weight and dropout, the ISSN position stand for protein, the Mifflin-St Jeor equation and standard activity multipliers for energy needs, and published guidance for safe loss rates. Nothing here is estimated.
The measuring stick is always the weekly average. A single day tells you nothing about a zigzag week, because high and low days are designed to cancel; only the total across the week decides whether the deficit existed. Every table, split, and adjustment on this site is checked against that average.
References
- Trepanowski JF et al., JAMA Internal Medicine, 2017 — alternate-day fasting vs daily calorie restriction, randomized clinical trial
- Jäger R et al., Journal of the International Society of Sports Nutrition, 2017 — ISSN position stand: protein and exercise
- Mifflin MD et al., American Journal of Clinical Nutrition, 1990 — resting metabolic rate equation
- Centers for Disease Control and Prevention — guidance on losing weight at 1–2 lb per week
About this site
Zigfood is an independent reference guide: nothing is for sale here, and nothing on this site is medical advice. The domain zigfood.org is an independent reference address; no earlier website of another holder is reproduced here.