All areas · Daily

Nutrition

A photo, a barcode or one sentence to the coach: YUTHI calculates your calorie goal from your body and your day and shows what counts on your plate.

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Nutrition in the app: 1420 of 2400 kcal from food, 1427 kcal in total, bars for protein, fat and carbs and buttons for photo, barcode, search and recipe

Estimated blood sugar and insulin curve for one day with two rises after breakfast and lunch and an explanation of how the app calculates it

What YUTHI keeps an eye on for you

No one-size-fits-all number: your calorie goal grows with your day.

Three examples of how the app calculates — the formulas are listed below with their sources.

How your calorie goal is built

The base is your resting metabolism from weight, height, age and sex. On top come the energy for digestion and what you burned today — measured by your watch or estimated from your entries.

Example: woman, 30 years, 65 kg, 168 cm, 800 kcal of activity

Resting metabolism: 10 × 65 + 6.25 × 168 − 5 × 30 − 161 = 1389 kcal⁸
Digestion: 10% of resting metabolism = 139 kcal⁹
Activity: 800 kcal, measured by the watch

= 2330 kcal on this day. On a quiet day the app shows the value of your activity slider, here 2120 kcal.

What counts on your plate

From your calorie goal the app derives your daily targets — and shows upper limits you don't have to reach.

Example: 65 kg, daily goal 2330 kcal

Protein · 1.6 g per kg¹⁰104 g
Fat · 30% of energy78 g
Carbohydrates · 45% of energy262 g
Fibre · DGE guideline¹¹at least 30 g
Sugar · below 10% of energy¹²at most 58 g
Saturated fat · below 10% of energy²at most 26 g

Gold means: an upper limit, not a target. If you want to lose weight, the app subtracts 400 kcal — but never below 1300 kcal (women) or 1500 kcal (men).

Blood sugar and insulin — estimated

From your meals the app draws an estimated curve. Without a sensor you see how protein and fat slow a meal down.

60 g of carbs on their own: peak 60
The same 60 g with 20 g protein and 20 g fat: peak 38

Calculated as in the app: carbohydrates minus half the fibre, slowed by fat and protein, peaking after about 45 minutes. This is a simplification by the app, not a measurement — the height is a comparison, not an mg/dl value. The insulin curve uses carbohydrates × 1.0 plus protein × 0.4.¹³

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What else you can do with it

Log, cook, understand.

Log it your way

Take a photo of your plate, scan the barcode or talk to the coach: hold the microphone, say “lentil salad with feta”, let go. “Like yesterday” brings back meals from yesterday or another day last week, and you tick what you ate again. Say “my breakfast”, and it goes to breakfast — even at noon. If something ends up in the wrong meal, move it with one tap or just tell the coach.

“Lentil salad with feta”

Lentil salad with fetaLogged

Photo
Barcode
Search
Recipe
Like yesterday

Nutrition values come from the Swiss Food Composition Database (FSVO), the German Nutrient Database (BLS 4.0) and Open Food Facts. Photos and sentences are estimated by AI. Voice input understands the language you use the app in.

Fasting that fits you

16:8, 18:6, 20:4, 14:10 or one meal a day, plus multi-day styles such as alkaline or Buchinger fasting. Your eating window feeds straight into the meal plan.

16:8 example

Eating · 12–8 pm
Fasting · 16 hours

18:6
20:4
14:10
1 meal
Multi-day

Your analysis

Week, macro split, micronutrients, protein per meal and when you eat — every card opens into more detail.

WeekExample

27% protein
32% fat
41% carbohydrates

Share of energy in an example week.

Your eating style

Everything, flexitarian, pescatarian, vegetarian, vegan or keto: the meal plan sticks to your choice.

Everything
Flexitarian
Pescatarian
Vegetarian
Vegan
Keto

Vegan selected: Every day, one nutrient that can run low is in focus — for example vitamin B12: 4 µg a day.¹⁵

Your kitchen

From plan to pot: everything works together.

Counting calories is only the start. YUTHI plans your week, writes the shopping list, knows what's in your cupboard and keeps an eye on your meal prep.

1Plan7 days, built around your goal
2ShopAmounts added up, sorted by aisle
3PantryWhat you have gets used first
4Meal prepPortions and shelf life at a glance
5EatenOne tap: into your diary and out of the pantry

And the next plan counts what's still in your pantry.

Meal plan in the app: week strip from Monday to Sunday, goal 2400 kcal and 128 g protein, a training-day note and the first meal with an “Eaten” button — Your 7-day plan

Meal prep in the app: lentil and vegetable stew in the fridge, 3 days left until Thursday, 4 of 4 portions left, a “Portion eaten” button and a storage note — Meal prep with a use-by date

Pantry in the app: nine items such as eggs, 500 g oats, 400 g red lentils and 1 kg brown rice — Your pantry

Recipes in the app: overnight oats with berries, vegan overnight oats and porridge, each with time, calories, protein, eating style and allergens — 90 recipes to start

Your plan, double-checked

Built only from foods in our database, without your allergens and matching your eating style. Training days get more protein. Every day is recalculated: if it is more than 10% off your goal or more than 10 g short on protein, it gets fixed.

Example week · line = goal 2400 kcal · every day at most 10% off

Not your thing? Swap it.

One tap replaces an ingredient with another, following fixed rules:

Same group: vegetables stay vegetables.
Same calories: the amount is converted and rounded to 5 g.
Protein stays: at most 10% difference.
Your allergens stay out, swaps included.

The shopping list does the maths

It adds up the ingredients for the next 7 days, subtracts what's in your pantry and sorts everything by aisle, from vegetables to the chiller. Share it with one tap.

Raspberriesin 4 meals × 130 g520 g
Oats240 g in the plan − 100 g in the pantrybuy 140 g

Grams are subtracted from grams and millilitres from millilitres. YUTHI never converts behind your back.

Your pantry plans along

What's in your cupboard comes first in the next plan. Those dishes are marked “from your pantry”.

Pantry: 500 g oats
Plan: porridge with 60 g
Eaten: 440 g left

Just tick it off, YUTHI subtracts the amount for you.

Meal prep with a use-by date

Log what you prepped, how many portions and whether it's in the fridge or freezer. YUTHI suggests the use-by date and counts the portions down.

Moncooked · 4 portions
Tueportion 2
Wedportion 3
Thulast day
afterfreeze

Eat cooked food within 2 to 3 days or freeze it, advises the German Federal Institute for Risk Assessment.¹⁶

Recipes from anywhere

90 YUTHI recipes are already inside. Write your own, share a link from TikTok, YouTube, Pinterest or a website — or take a photo of a cookbook page, and the coach saves the recipe for you. A meal plan photo lands in your food calendar after a quick check.

Share a link
Ingredients and steps detected
Nutrition per portion

You check everything before it's saved. YUTHI detects the 14 major allergens on its own.

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Your areas talk to each other

Nutrition is connected to more than you think.

The app already calculates these connections today. A connection is not a cause — but it shows you where to look.

Nutrition

DrinkingSupplementsSport and exerciseQuitting smokingBlood valuesTreatmentsSleepMindsetCycle

Drinking
Water from food counts towards your drinking goal, and the calories from your drinks land in the same daily total.
Supplements
Calories and nutrients from supplements count in your daily total and on the micronutrient card. If you eat vegan or vegetarian, the supplement notes adapt.
Sport and exercise
What you burn in training raises your calorie goal. After ten shared days a scatter plot shows how eating and training line up for you.
Quitting smoking
After quitting smoking your body burns less: about 9 kcal for each cigarette you used to smoke per day, at most 215 kcal. The app subtracts this from your goal.¹⁴
Blood values
If a blood value is off, the blood values page gives you food tips — such as more fibre for high long-term blood sugar or iron-rich food with vitamin C for low ferritin.
Treatments
Sauna and ice baths count as estimated energy use towards your calorie goal when no watch is measuring.
Sleep
If you ate at least 200 kcal in the 2 hours before sleep and the night was short, the sleep detective names the late meal as a possible cause.
Mindset
When your mood dips, the mood detective checks whether you ate over 900 kcal in the 4 hours before.
Cycle
With periods, the DGE recommends 16 mg of iron a day. If your ferritin is low, the coach first suggests iron-rich foods and vitamin C.

What does your body good

Eat Mediterranean-style

In a large Spanish trial with 7,447 people (aged 55 to 80, high cardiovascular risk), those on a Mediterranean diet (with olive oil or nuts) had fewer heart attacks, strokes or cardiovascular deaths than the comparison group.¹

Fibre: whole grains, pulses, vegetables

The WHO names at least 25 g of fibre and at least 400 g of fruit and vegetables a day. A review of 185 observational studies found that people who ate the most fibre had 15 to 30 % fewer cardiovascular deaths and less type 2 diabetes than those who ate the least. The difference was clearest at 25 to 29 g a day.²³

Little salt

The WHO advises adults to eat less than 5 g of salt a day (about 2 g of sodium).²

What you should rather skip

Lots of ultra-processed food

In a study with 20 adults who could eat as much as they wanted, people ate 508 kcal more a day on ultra-processed days and gained 0.9 kg in two weeks. On unprocessed food they lost 0.9 kg.⁴

Processed meat

The WHO's cancer research agency (IARC) classifies processed meat such as sausage and ham as carcinogenic to humans and red meat as probably carcinogenic.⁵

Coffee or black tea with iron-rich meals

The body absorbs iron from plants less well. Coffee and especially black tea reduce absorption, vitamin C improves it.⁶

More in the magazine

A new article every Friday.

All articles in the magazine

Nutrition · Eating principlesMediterranean Diet: What the Long-Term Studies Really ShowThe Mediterranean diet is considered one of the most thoroughly researched eating patterns of all. What's really behind it — and why did two of the most significant nutrition studies examine exactly this pattern?Read more

Nutrition & Supplements · Gut & LongevityFibre & Microbiome: the underestimated longevity factorA whole ecosystem lives in your gut – and fibre is its most important food. Why these unassuming plant fibres are so closely linked to your health.Read more

Nutrition · Body signalsStaying full: what really controls hunger and satietyWhy are you hungry again two hours after lunch? And why does porridge keep you fuller than a croissant with the same number of calories? The answers lie in your body's hormonal regulation.Read more

Sources

Every statement comes with its source; the figures are taken from the linked studies and opinions (checked on 1 November 2026). This is context from the research, not a diagnosis and no substitute for medical advice.

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Get YUTHI from the App Store — iPhone first, from November 2026.

Soon on theApp Store Soon onGoogle Play

Not ready yet? Let me know.