Sources

Last checked: October 2, 2026

Dahlia is for tracking, not medical advice, and it isn’t a medical device. Check with your doctor before making medical decisions.

Daily targets

Protein: 1.2 to 1.6 g per kg a day while losing weight. Dahlia uses 1.4, between 75 and 120 g. — ACLM, ASN, OMA and TOS joint advisory, 2025
Protein is worked out from your weight capped at a BMI of 30. — Weijs, Curr Opin Clin Nutr Metab Care, 2025
Fibre: 25 g a day. — EFSA dietary reference values, 2010 · WHO carbohydrate guideline, 2023
Water: 72 oz a day, close to the 2.2 litres of drinks advised for women. — Institute of Medicine, 2004
Steps: 4,500 to 10,000 a day by how active you are, a little lower from age 60. — Paluch, Lancet Public Health, 2022 · Lee, JAMA Internal Medicine, 2019

An estimate from each label’s half-life, time to peak and how much reaches the blood. Not a measurement. — US prescribing information (DailyMed): semaglutide · tirzepatide · liraglutide · dulaglutide · orforglipron

Weight loss slows over time toward a plateau, so the goal date follows a curve, never a straight line. — Hall, Lancet, 2011
In the GLP-1 trials, weight levelled off around week 60. — STEP 1, N Engl J Med, 2021 · SURMOUNT-1, N Engl J Med, 2022

BMI: your weight in kg divided by your height in metres squared. It can’t tell muscle from fat. — CDC, About BMI
A stall: weight that has stopped for about four weeks after losing. — Cleveland Clinic
Workouts: the calories an activity burns beyond resting, from its MET value. — 2024 Adult Compendium of Physical Activities
Maintenance: your regain line starts at your weight plus 5 lb (2.5 kg). — Wing, N Engl J Med, 2006

Food data © Open Food Facts contributors, under the Open Database License (ODbL). Generic foods from USDA FoodData Central (public domain).