For accurate calculation, we need some basic info about you
1
What is your sex?
Male
Female
2
How old are you?
3
How tall are you?
5
How active are you on daily basis?
Lightly active
Mostly sitting (e.g. office worker)
Moderately active
Mostly standing (e.g. teacher, cashier)
Active
Mostly walking (e.g. sales, server)
Very Active
Physically demanding job (e.g. builder)
Oops, something went wrong! Please correct the marked fields.
Your Personal Result
We have set your default sex to female and your daily activity to moderately active.
Lose weight
Calorie intake per day
--to--cal
This range of daily calories will enable you to lose 1-2 lbs per week in a healthy and sustainable way.
Maintain weight
Calorie intake per day
--to--cal
This range of daily calories will enable you to maintain your current weight.
Gain weight
Calorie intake per day
--to--cal
This range of daily calories will enable you to gain 1-2 lbs per week.
What do you find most difficult about reaching your goal?
Giving up my favorite food
Incorporating exercise into my daily routine
Feeling like I can't indulge anymore
Staying motivated when progress slows
Keeping an eye on my calories and nutrients
We'll show you how!
That sounds really frustrating...
But you know what? That's not necessary. With YAZIO, you'll learn to eat a balanced diet and reach your goal weight healthily and sustainable—all without cutting out any foods!
Connect the YAZIO app with your fitness tracker and all your activities will be tracked automatically. Not only will this help you keep track, it will keep you motivated as well!
With YAZIO, you can reach your goal without cutting out any foods or dishes. Everything is allowed! Plus, if you need some inspiration, there are over 2,000 delicious recipes waiting for you in the app.
But you're definitely not alone. Difficult phases like these are completely normal and will pass. YAZIO can help you stay motivated and keep an overview of your progress at all times.
The YAZIO app calculates your individual calorie and nutrient requirements. Thanks to clear and detailed analyses, you'll be able to keep an overview throughout your day.
Is YAZIO right for you?
Create My Plan
Your Calories at a Glance
With YAZIO, you get reliable information about your food in seconds.
Is YAZIO right for you?
Create My Plan
Success Stories from the YAZIO App
Try our other calculators!
Calculating and Understanding Caloric Needs
How many calories do I need?
What is my daily calorie intake, and how many calories do I actually need per day? These are questions anyone who has ever been concerned with their health or weight has asked many times before. And the answer? Well, when it comes to your wellbeing, it’s vital! If you’re consuming more calories than you need per day, you’re bound to keep...Continue reading
How many calories do I need?
What is my daily calorie intake, and how many calories do I actually need per day? These are questions anyone who has ever been concerned with their health or weight has asked many times before. And the answer? Well, when it comes to your wellbeing, it’s vital! If you’re consuming more calories than you need per day, you’re bound to keep piling on the pounds year after year. This can lead to being overweight, developing cardiovascular disease, and even becoming obese. On the other hand, consuming to few calories can be just as dangerous. Depriving your body of essential nutrients, minerals and vitamins can easily lead to future health problems. Not to worry, though! With the free, online YAZIO Calorie Intake Calculator, you can easily calculate your recommended calorie intake. Simply fill in the required information, and, whether you’re looking to lose weight or gain weight, our daily calorie intake calculator will put you on the right path!
How our Calorie Intake Calculator works
So, how exactly does our calculator find your daily calorie needs? Your recommended calorie intake depends on several different factors, including gender, age and daily activity. Our caloric needs calculator takes all of these variables into account. Gender, for example, plays an essential role in daily calorie intake calculation. Men generally have a higher muscle percentage than women. Since muscle burns calories faster than fat, the calorie requirements for men will be naturally higher than the calorie intake needs for women. Age also plays an essential role. As our bodies age, they burn fewer and fewer calories per day. That means, as an individual ages and their metabolism slows, their daily caloric needs decrease as well. This is an essential factor, especially if someone fails to reduce their calorie intake from year to year. Weight gain is generally the result. Lastly, but most certainly not least, is the factor of lifestyle and activity. Those with a physically active lifestyle will burn more calories during the day and will have higher calorie requirements. Furthermore, individuals participating in sports, and building more muscles as a result, will have a higher recommended calorie intake.
Calorie Intake Calculation
Daily calorie needs based on current weight
If you’re looking to adjust your calorie intake in order to lose weight, to gain weight, or even maintain your weight, adapting your calorie consumption based on your size is essential. As would be expected, someone with a below average height is going to require a much lower calorie intake than someone of above average height....Continue reading
Daily calorie needs based on current weight
If you’re looking to adjust your calorie intake in order to lose weight, to gain weight, or even maintain your weight, adapting your calorie consumption based on your size is essential. As would be expected, someone with a below average height is going to require a much lower calorie intake than someone of above average height. This is why we generally see men with higher daily caloric needs than women, as they tend to have much larger statures. Heavier people utilize more energy daily, and in turn require an increased caloric intake. Our caloric needs calculator takes this into account by requesting your current body weight. It’s also important to keep in mind that understanding and utilizing a calorie needs calculator and its suggested calorie intake is a process. If you’re looking to adjust calorie intake for weight loss, it must be done in a consistent and healthy manner. Dramatically dropping calorie intake or reverting to previous unhealthy eating habits will lead to a “yo-yo effect,” where you can easily gain back what you’ve lost, and put on even more weight than you started with. During weight loss, your body adjusts to a decrease in calorie intake. Start eating like you did before, and you’ll overwhelm your body with energy that it can’t spend.
The importance of daily activity
If we were looking to simply calculate your Basal Metabolic Rate, or the amount of calories you burn while inactive (e.g. lying down), we could simply use the factors mentioned above. But, when looking to calculate daily calorie needs, it’s important to remember that we’re all different! Daily activity therefore becomes an essential element for our calorie needs calculator. Daily calorie intake for extremely active daily routing, like that of a construction worker, teacher or waiter, for example, should be much higher than that of an office worker, or someone with a less active lifestyle. To incorporate this vital factor, our calorie intake calculator adjusts the formula based on your daily activity. The calculator asks you to distinguish among the following activity rates: “Low activity” (e.g. office job), “somewhat active” (e.g. teacher), “active” (e.g. salesperson), or “very active” (e.g. builder). This Physical Activity Level, or PAL, is then incorporated into our calorie intake calculator and will yield a much more personal value.
Interpreting the results
Calorie needs based on weight goals
Once all factors have been taken into account, and you’ve submitted your personal data, our calculator will show you your daily caloric needs! We even go one step further, giving you a range of calories that you should consume depending on your weight goals. While your calorie intake should be 400-500 calories below your normal daily...Continue reading
Calorie needs based on weight goals
Once all factors have been taken into account, and you’ve submitted your personal data, our calculator will show you your daily caloric needs! We even go one step further, giving you a range of calories that you should consume depending on your weight goals. While your calorie intake should be 400-500 calories below your normal daily intake when you’re looking to lose weight, for example, to gain weight healthily your daily intake should be 300-500 calories over your normal calorie consumption.
Calculating your necessary calorie consumption, however, is just the first step to reaching your health goals. With the YAZIO App for phones and tablets, not only will we help you find out how many calories you should be consuming, we’ll help you count and keep track of your daily activities and calorie counts as well. Thanks to the ease of our calculator and app, getting in shape has never felt so relaxed!