Motivation Articles

About SparkPeople's Recommendations

Where Our Guidelines Come From


Here are some of the guidelines we provide throughout the website in the form of tools, trackers, articles and expert community support.:

Weight Management
  • Members are provided tools to help them self-assess their degree of overweight and obesity using body mass index and the following classifications: Underweight (less than 18.5), Healthy Weight (18.5-24.9), Overweight (25-29.9), Obese (greater than or equal to 30.0) and Severely Obese (greater than or equal to 40.0). Waist-to-Hip ratios and other measures of body composition are also encouraged for the most accurate picture of one's weight and health status.
  • For overweight adults, we provide a calorie range that results in a 1- to 2-pound weight loss per week for the first 6 months, and encourage an initial 10% reduction in weight from one's baseline. This is achieved through a calorie deficit of 500-1,000 calories per day. For safety, floors of 1,200 calories for women and 1,500 calories for men have been established as minimum recommendations. SparkPeople's software does not allow someone to set weight-loss goals that would result in an underweight BMI.
  • Our software determines an individual's Resting Metabolic Rate (RMR) using the Harris-Benedict Equation—the most familiar and most used formula to determine calorie (energy) needs. For more information on how we calculate calorie ranges for members, click here.
  • SparkPeople does NOT provide specific weight management guidelines or nutrition therapy for adults considering, planning, or who have had weight loss surgery.
  • SparkPeople does NOT provide specific weight management guidelines for adults considering, planning or who are using prescription medication for weight loss.
Diet and Nutrition
  • Our macronutrient ranges (approximately 50% carbohydrates, 20% protein and 30% fat) are based on the recommendations for healthy adults from the Food and Nutrition Board.
  • We advocate the consumption of healthy fats and the following daily goals: no more than 8-10% saturated fat, up to 15% monounsaturated fat, up to 10% polyunsaturated fat.
  • Adults should aim for 20-30 grams of fiber daily, fewer than 300 milligrams of cholesterol and fewer than 2,300 milligrams of sodium and adequate vitamin and mineral intake based on recommendations from the Food and Nutrition Board.
  • We advocate drinking water, aiming for eight cups daily.
  • Calories should be distributed throughout the day, with the consumption of 4-5 meals daily, including breakfast and snacks.
  • SparkPeople also provides supportive nutrition education, including label reading, recipe modification, energy value of different food selections, food composition, meeting nutrient guidelines, grocery shopping, calorie budgeting, food preparation, menu and snack planning, eating patterns, adequate fluid and water intake, appropriate beverage use, portion sizes, emotional eating, portion control, weighing and measuring, dining out tips, restaurant selections, limiting alcohol and a four-stage SparkDiet program.
Exercise and Fitness
  • All members should refer to the Physical Activity Readiness Questionnaire (Par-Q) before starting an exercise program. Anyone over 65 should b see a doctor to get medical clearance before starting a diet and exercise program.
  • Our fitness recommendations are based on the American College of Sport Medicine's FITT guidelines. A balance of aerobic exercise, strength training and flexibility training is recommended for optimum physical fitness. Our reference guides for cardiovascular, strength and flexibility training provide these details.
  • Adults should aim for a minimum of three cardiovascular workouts and strength training workouts per week and include a warm up, cool down and stretching during each session.
  • All of SparkPeople's workout plans are designed by certified personal trainers and/or certified fitness instructors.
  • We use the more-accurate Karvonen formula to calculate max heart rate and target heart rate for aerobic exercise.
  • SparkPeople also provides supportive fitness education, including increasing physical activity, squeezing in exercise, home workouts, fitness walking, free and inexpensive exercise ideas, workout videos, detailed exercise demonstrations, calories burn estimates, safety tips, precautions, workout progression, food and liquid intake related to exercise, specific training programs (i.e. 5K training), fitness testing and assessments, modifications, fitness myth busting and injury prevention.

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