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Sources & References

Last updated: August 5, 2026

Abs by AI's coaching tools produce health and fitness calculations — calorie and protein targets, expected rates of fat loss, sleep recommendations, training volume, and supplement guidance. This page lists the published research and public health guidance those calculations and recommendations are based on.

This is not medical advice.

These sources inform general, AI-generated educational content. They are not a substitute for a licensed physician, registered dietitian, or pharmacist, and our tools do not know your full medical history. Talk to your doctor before starting, stopping, or changing any exercise program, diet, medication, or supplement. See our Disclaimer.

Nutrition & body composition

Used by: AI Nutritionist, Macro Tracker, Daily Brief
  1. 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):241–7. https://pubmed.ncbi.nlm.nih.gov/2305711/
  2. Centers for Disease Control and Prevention. Steps for Losing Weight. (Basis for the 1–2 lb per week rate of loss our plans target.) https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
  3. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–84. https://pubmed.ncbi.nlm.nih.gov/28698222/
  4. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. 2014;11:20. https://pubmed.ncbi.nlm.nih.gov/24864135/
  5. American Council on Exercise. Percentage of body fat ranges and categories. https://www.acefitness.org/resources/everyone/blog/112/what-are-the-guidelines-for-percentage-of-body-fat-loss/
  6. U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/
  7. National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Weight Management. https://www.niddk.nih.gov/health-information/weight-management

Sleep

Used by: AI Sleep Coach, Daily Brief
  1. Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–4. https://pubmed.ncbi.nlm.nih.gov/26039963/
  2. Centers for Disease Control and Prevention. About Sleep. https://www.cdc.gov/sleep/about/index.html
  3. Walsh NP, Halson SL, Sargent C, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British Journal of Sports Medicine. 2021;55(7):356–68. https://pubmed.ncbi.nlm.nih.gov/33144349/
  4. Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–4. https://pubmed.ncbi.nlm.nih.gov/21632481/
  5. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. The Lancet. 1999;354(9188):1435–9. https://pubmed.ncbi.nlm.nih.gov/10543671/
  6. Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine. 2010;153(7):435–41. https://pubmed.ncbi.nlm.nih.gov/20921542/
  7. National Heart, Lung, and Blood Institute (NIH). Sleep Deprivation and Deficiency. https://www.nhlbi.nih.gov/health/sleep-deprivation

Training

Used by: AI Trainer, Daily Brief
  1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/paguidelines
  2. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences. 2017;35(11):1073–82. https://pubmed.ncbi.nlm.nih.gov/27433992/
  3. Morton RW, et al. Protein supplementation and resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376–84. https://pubmed.ncbi.nlm.nih.gov/28698222/

Supplements

Used by: Supplement Audit
  1. National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all/
  2. U.S. Food and Drug Administration. Dietary Supplements. https://www.fda.gov/food/dietary-supplements
  3. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. https://pubmed.ncbi.nlm.nih.gov/28615996/

How our tools use these sources

Our AI features generate individualized content, so they do not quote these sources verbatim. Calorie targets are estimated using the Mifflin–St Jeor resting energy expenditure equation with an activity multiplier; deficits are set to produce the gradual rate of loss described in the CDC guidance; protein targets follow the resistance-training literature above; sleep recommendations follow the AASM/SRS consensus and the athletic-performance literature. Individual results vary, and AI-generated content can contain errors — verify anything that matters with a qualified professional.

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