Transparency · Research · Accuracy

Our Methodology

Every tool and article on NoGymLab is calibrated to peer-reviewed sources. This page documents the formulas we use, the journals we draw from, how content is reviewed before publication, and what we do when something needs to be corrected.

  • 📄 Peer-reviewed formulas
  • 📚 Cited sources
  • 🔄 Regular reviews
  • 🌍 EN · FR · IT · ES · DE · AR

Why we document this

Fitness and nutrition content online often presents conclusions without showing the reasoning. Readers cannot tell whether a calorie target comes from a validated equation or an approximation a writer preferred. NoGymLab is built differently: every number in every tool is traceable to a published formula, and every claim in every article is linked to its source.

This page is not marketing. It is the working documentation for our tools — the same reference our authors use when selecting formulas and that our cross-reviewer checks against before an article is published.

Tool formulas

The six formulas below power all current NoGymLab calculators. Each entry shows the equation, which tools use it, and the publication it was validated in.

  • Mifflin-St Jeor Calorie Deficit · TDEE · IF 
    Men:   RMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Women: RMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161

    Most accurate resting metabolic rate estimate for non-athletes.

    Frankenfield D. et al., J Am Diet Assoc, 2005 · PMID 15883556

  • Cunningham TDEE (LBM variant) · Recomp 
    RMR = 500 + (22 × lean_body_mass_kg)

    Preferred for athletes where lean mass is known.

    Cunningham JJ., Am J Clin Nutr, 1980 · PMID 7369169

  • TDEE Activity Multipliers All TDEE tools 
    Sedentary          ×1.200
Lightly active     ×1.375
Moderately active  ×1.550
Very active        ×1.725
Extremely active   ×1.900

    Applied to RMR to estimate total daily energy expenditure.

    Harris-Benedict 1919 / Roza-Shizgal revision 1984

  • Protein Intake Targets Macro Calculator · Cutting Protocol 
    Fat loss:           1.6–2.4 g/kg body weight
Muscle gain:        1.6–2.2 g/kg body weight
Maintenance:        1.2–1.6 g/kg body weight
Aggressive deficit: up to 3.1 g/kg LBM

    Ranges account for training age, body composition, and goal.

    Stokes T. et al., Nutrients, 2018 · Morton RW et al., BJSM, 2018 · Helms ER et al., JISSN, 2014

  • BMI (WHO Classification) BMI Calculator 
    BMI = weight_kg ÷ (height_m)²

    WHO cut-points used. BMI does not account for body composition.

    WHO Expert Consultation, Lancet, 2004 · Romero-Corral A. et al., Int J Obes, 2008

  • Lean Body Mass — Boer LBM Calculator · TDEE 
    Men:   LBM = (0.407 × weight_kg) + (0.267 × height_cm) − 19.2
Women: LBM = (0.252 × weight_kg) + (0.473 × height_cm) − 48.3

    Population-validated LBM estimate from anthropometric inputs only.

    Boer P., J Appl Physiol, 1984 · PMID 6737172

Research sources

Primary citations are drawn from PubMed-indexed journals. We do not cite secondary summaries or general-interest health websites in place of original studies.

Journal / Source Abbr. Primary use on NoGymLab
Journal of the International Society of Sports Nutrition JISSN Protein targets, supplementation, body composition
The American Journal of Clinical Nutrition AJCN Macronutrients, energy balance, metabolic adaptation
Nutrients (MDPI, open access) Nutrients Micronutrients, diet patterns, weight management
British Journal of Sports Medicine BJSM Training load, injury prevention, performance
Journal of Strength and Conditioning Research JSCR Resistance training, programming, periodisation
International Journal of Obesity Int J Obes BMI validity, adiposity, weight-loss interventions
ISSN Position Stands ISSN Consensus reference for sports nutrition guidelines
ACSM Guidelines for Exercise Testing ACSM Exercise prescription, cardiorespiratory standards
WHO Technical Reports & Expert Consultations WHO BMI classification, global health reference values
PubMed (National Library of Medicine) PubMed Primary database for all citation verification

Visual execution standards

Exercise illustrations and diagrams follow four production rules to ensure accuracy and reproducibility.

  1. Exercise demonstrations use neutral anatomical positions that are reproducible without equipment or a trainer present.

  2. Diagrams prioritise functional clarity over aesthetic complexity — every element serves the instruction.

  3. All visual assets are original or properly licensed; no stock exercise photos are used without verifying the depicted form.

  4. Illustrations are reviewed by the domain author before publication and updated when technique guidance evolves.

Review process

Every article and tool follows a five-stage process from research to publication.

  1. Research

    The responsible author identifies primary sources and selects formulas or protocols with the strongest evidence base for the intended audience.

  2. Draft

    Content is drafted with inline citations. Every formula, figure, and claim is linked to its source before internal review begins.

  3. Cross-review

    The other author independently tests all calculations, checks that citations support the claims, and flags any scope limitations not already stated.

  4. Quality check

    Content is checked for readability, accurate language, and consistent use of units and notation before the final publication pass.

  5. Publish & schedule

    Published pages carry a "Last reviewed" date and are placed in the annual review queue. Time-sensitive changes are handled as corrections.

Our commitments

  • Source transparency

    Every formula and figure links to its published origin. Readers can follow every citation directly to the source.

  • Version dating

    Every page and tool carries a "Last reviewed" date. When a formula is updated, the previous version and its deprecation date are logged here.

  • Correction priority

    Confirmed errors are corrected before new content is published. We acknowledge reports within 5 working days.

  • No affiliate influence

    Formula choices are never modified for commercial or sponsorship reasons. No undisclosed paid content appears on NoGymLab.

Corrections

Found an error? Email us at hello@nogymlab.com. Please include the page URL and the specific claim, figure, or formula in question. We investigate and correct confirmed errors within 5 working days. Corrections are noted with a date in the affected article or tool page.

Tool formula updates follow the same policy: the previous version, the reason for the change, and the deprecation date are recorded on this page.

This methodology is maintained by

Sophie Laurent
Sophie Laurent Nutrition Scientist & Sports Dietitian Leads nutrition, calorie, macro, and BMI content and tool methodology.
Marco Bellini
Marco Bellini Strength & Conditioning Coach Leads workout programming, exercise execution standards, and training tools.