Zao Calorie Calculator

This tool helps you calculate the calories burned during Zao activities.

This calorie calculator estimates the number of calories you need to consume each day to maintain your current weight based on your personal information and level of physical activity.

How to Use:

Select your gender.
Enter your age in years.
Input your weight in kilograms.
Type your height in centimeters.
Choose your daily activity level from the dropdown menu.
Click on the “Calculate” button to see your result.

How It Calculates:

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to calculate your total daily energy expenditure (TDEE). Here is the equation breakdown:

For Men: 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

For Women: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Limitations:

This calculator provides an estimate based on average values and may not be accurate for everyone. Factors such as muscle mass, metabolic health, and other personal differences can influence actual calorie requirements. Consult with a healthcare provider for personalized advice.

Use Cases for This Calculator

Calculate Daily Calorie Needs

Enter your age, gender, weight, height, and activity level to quickly determine how many calories you should consume daily to maintain your current weight.

Track Calorie Intake

Easily keep track of the calories you consume throughout the day by entering each item of food or drink. The calculator will provide you with a running total to help you stay within your daily target.

Plan Caloric Deficit for Weight Loss

If you’re looking to lose weight, input your goal weight and desired timeline. The calculator will then recommend a daily calorie intake that will help you achieve your goal in a healthy manner.

Calculate Caloric Surplus for Weight Gain

To gain weight, input your goal weight and timeline, and the calculator will suggest a daily calorie surplus needed to reach your target weight within your specified timeframe.

Adjust Calorie Needs for Physical Activity

If you engage in regular exercise, you can factor in your workouts to the calculator. By specifying the type, duration, and intensity of your activities, you can determine the additional calories needed to fuel your workouts while achieving your fitness goals.

Estimate Macronutrient Intake

After calculating your daily calorie needs, the calculator can provide you with a breakdown of the ideal macronutrient distribution based on your goals, whether it’s balanced nutrition, weight loss, or muscle gain.

Analyze Meal Composition

Input the foods or recipes you plan to eat, and the calculator will analyze the calorie content and nutritional value of each meal. It can help you make informed decisions about portion sizes and ingredient choices to meet your dietary preferences or requirements.

Compare Calorie Content

Quickly compare the calorie content of different food items or meals to make informed decisions about your dietary choices. Use the calculator to find lower-calorie alternatives or plan balanced meals for optimal nutrition.

Assess Nutritional Balance

In addition to calorie tracking, the calculator can evaluate the overall nutritional balance of your daily intake. Ensure you’re meeting your recommended intake of essential nutrients by analyzing your meals and making adjustments as needed.

Set Customized Goals

Personalize your calorie and nutrition goals based on your unique needs, preferences, and health objectives. The calculator allows you to set custom targets for calories, macronutrients, or specific nutrients to align with your individualized plan.