Gainix: Calorie & Gym Tracker is a free app to plan, log and track your food and gym training, in Arabic and English, built for Egypt.
Facts
- Made by: BuildFitLabs, in Egypt.
- Price: free.
- Languages: Arabic and English.
- Phones: iPhone, from the App Store, and Android, from Google Play.
- Contact: [email protected]
- Not related to: Gainix Wave, or any trading, investment or crypto service.
How food values are checked
Every food in the Gainix food list is reviewed by a nutritionist and checked against USDA data, and each food is listed once. Gainix counts the ingredients of a meal rather than whole dishes, so a meal's calories add up from what is in it.
How your targets are calculated
This is the explanation the app itself shows, word for word.
Every target Gainix shows comes from the same calculation, run from the details you entered. None of it is reviewed or personalised by a medical professional.
Resting energy
We estimate the energy your body uses at rest with the Mifflin-St Jeor equation: (10 × weight in kg) + (6.25 × height in cm) − (5 × age), then + 5 for men or − 161 for women.
Source: Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990;51(2):241–247.
Daily energy
Resting energy is multiplied by an activity factor: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
Source: these five factors are the conventional activity multipliers used in sports-nutrition practice. They are a long-standing convention rather than the finding of any single study, and they are listed here so you can see exactly which one was applied to you.
Your daily calorie target
Your goal shifts that total: about 500 calories below it to lose fat, 300 above it to gain muscle, or no change to maintain. Under 18, losing fat takes nothing off: the target stays at that total. The target never drops below 1,200 calories a day for women or 1,500 for men.
Source: the 500-calorie figure follows the widely used approximation of 3,500 calories per pound of fat, or roughly half a kilogram a week. It is a planning rule of thumb rather than an exact physiological constant, and real results vary from person to person.
Protein, carbs and fat
Protein is set at 1.8 g per kilogram of body weight. Fat is 25% of your target calories when losing fat and 28% otherwise. Carbohydrate is whatever calories are left. Energy per gram is 4 for protein, 4 for carbohydrate and 9 for fat.
Source: the 1.8 g/kg protein figure sits inside the 1.4–2.0 g/kg range of the International Society of Sports Nutrition position stand on protein and exercise (Jäger et al., 2017). The 25–28% fat figures sit inside the 20–35% Acceptable Macronutrient Distribution Range for adults (Institute of Medicine, Dietary Reference Intakes, 2005). Energy per gram uses the Atwater general factors (FAO, Food Energy — Methods of Analysis and Conversion Factors, Food and Nutrition Paper 77, 2003).
These numbers are estimates
Your calorie and macro targets are estimates, produced by a standard formula from the height, weight, age, sex and activity level you entered. They are general fitness guidance, not medical advice, and Gainix does not diagnose, treat, cure or prevent any condition.
Talk to a doctor or a registered dietitian before changing how you eat or train — especially during pregnancy or breastfeeding, or if you live with a chronic condition such as diabetes, kidney or liver disease, heart disease, or an eating disorder.
If you feel unwell while following a plan, stop and get medical advice.