The report turns records into estimates and comparisons. To interpret it correctly, keep three things separate: results calculated from your data, values taken from a reference and sections where the available information is insufficient.
The diary is checked first#
Calculations use days where food was recorded in enough detail. One snack or one meal does not make a complete day. Partial days remain in the history but are not treated like complete records.
The first report unlocks after at least 20 complete food-log days and weight data on at least 10 different days within one 30-day window. Precision still varies by section. A calculation is omitted or labeled when its own input is insufficient.
Maintenance calories remain an estimate#
When the records are sufficient, Calk compares recorded intake with the weight trend and shows a maintenance estimate with an uncertainty range.
When personal data is limited, Calk uses a calculation based on the Mifflin-St Jeor equation and an activity factor. The report identifies which method was used. Neither result is a direct measurement of metabolism.
Nutrients are compared with references#
Vitamins and minerals are compared with EFSA dietary reference values for the relevant age and sex. The percentage describes how much of the reference appeared in an average complete day of recorded food.
The percentage describes the diary. It cannot confirm nutritional adequacy or diagnose a deficiency.
Food scores answer different questions#
The nutrient-density matrix compares foods by beneficial and limiting components per 100 g. The Variety Map separately describes the breadth of their nutrient profile. Calk designed the two scores for different purposes, drawing on ideas from the published NRF9.3 model.
The PDF labels the matrix score simply “NRF.” Its formula is Calk’s own NRF11.3 adaptation: it adds the reference shares for protein, fiber, iron, calcium, magnesium, potassium, zinc, folate and vitamins C, A and D, with each share capped at 100%, then subtracts saturated fat, total sugar and salt with the same cap. NRF11.3 = Σ min(nutrient / reference, 100%) − Σ min(limiting component / limit, 100%). The score is intended for comparison between foods.
What the report cannot know#
- Calk cannot see food that was not recorded.
- Restaurant portions and preparation details may differ from the entry.
- A photograph cannot determine the exact amount of oil, sauce or sugar.
- A food diary cannot replace laboratory tests, a diagnosis or professional care.
Every report ends with notes explaining its main figures and a list of calculations that had to be omitted. See three pages from an example report.
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