How many calories should I eat per day?

General guidelines suggest 2,000 calories per day for adult women and 2,500 for adult men to maintain weight. However, actual needs depend on age, height, current weight, activity level and health goals. A calorie deficit of 500 kcal per day typically produces approximately 0.5 kg (1 lb) of weight loss per week.

How many calories does running burn?

Running at a moderate pace burns approximately 7–9 kcal per minute for a 70 kg person. A 30-minute run burns roughly 210–270 kcal. Running faster (above 10 km/h) increases calorie burn to 10–12 kcal per minute. Heavier people burn more calories for the same duration and speed.

How many calories are in common foods?

Common calorie counts per 100g: apple 52 kcal, banana 89 kcal, cooked rice 130 kcal, bread 265 kcal, chicken breast 165 kcal, cheddar cheese 402 kcal, almonds 579 kcal, dark chocolate 546 kcal, whole milk 61 kcal.

What is the difference between calories and kcal?

In everyday nutrition, 'calories' and 'kcal' (kilocalories) mean the same thing. Food packaging uses both labels interchangeably. Scientifically, 1 kcal = 1,000 calories, but in nutritional contexts the term 'calorie' always refers to a kilocalorie.

How accurate are calorie burn estimates?

Calorie burn estimates are approximations. They vary based on body composition (muscle vs fat ratio), fitness level, terrain, temperature and individual metabolism. The estimates in this calculator use published MET (Metabolic Equivalent of Task) values adjusted for a reference 70 kg body weight.

Free Calorie Calculator — Calories in Food & Burned During Exercise

Two tools in one: calculate the calories in a portion of food by weight, or estimate the calories burned during a workout. Weight-adjusted for accurate exercise burn estimates. No sign-up required.

Calorie Calculator

Food Item

Amount (grams)

Calories

How to Use the Calorie Calculator

Switch between the two modes using the tabs. In Food Consumed mode, select a food item from the dropdown (or choose Custom to enter your own kcal/100g value), enter the portion weight in grams, and click Calculate to see the total calories in that serving. In Workout Burned mode, select an activity, enter your session duration in minutes and your body weight in kg. The calculator adjusts the calorie burn estimate to your weight — heavier individuals burn more calories for the same exercise duration.

Understanding Calorie Results

Food calories are calculated using the formula: Calories = (kcal per 100g × grams) ÷ 100. The kcal/100g values in the dropdown are sourced from standard nutritional databases. The custom option lets you use data from any food packaging or nutrition database.

Exercise calorie burn is estimated using published MET (Metabolic Equivalent of Task) values and scaled to your body weight. The base rate assumes 70 kg — if you weigh more, you burn proportionally more; if you weigh less, proportionally fewer. These are estimates; actual burn varies with fitness level, intensity and environmental conditions. The result is suitable for general planning and tracking, not clinical precision.

Common Food Calorie Reference

Food	kcal / 100g	Typical Serving	Serving Calories
Apple	52	182g (1 medium)	95 kcal
Banana	89	118g (1 medium)	105 kcal
Cooked Rice	130	200g (1 cup)	260 kcal
White Bread	265	30g (1 slice)	80 kcal
Chicken Breast	165	150g	248 kcal
Cheddar Cheese	402	30g	121 kcal
Whole Milk	61	240ml (1 cup)	146 kcal
Almonds	579	28g (1 oz)	162 kcal
Dark Chocolate	546	40g	218 kcal
Oats (dry)	365	80g	292 kcal

Real-World Examples

Lunch Portion

FoodChicken Breast

Amount200g

kcal/100g165

Total: 330 kcal

Morning Run

ActivityRunning (mod.)

Duration30 min

Weight75 kg

Burned: ~225 kcal

Evening HIIT

ActivityHIIT

Duration20 min

Weight65 kg

Burned: ~100 kcal

Frequently Asked Questions

General guidelines suggest around 2,000 kcal/day for adult women and 2,500 for adult men to maintain weight. Actual needs depend on age, height, weight, activity level and goals. A 500 kcal daily deficit typically produces around 0.5 kg of weight loss per week.

Running at a moderate pace burns approximately 7–9 kcal per minute for a 70 kg person — roughly 210–270 kcal for a 30-minute run. Faster running (above 10 km/h) increases burn to 10–12 kcal/min. Heavier individuals burn proportionally more.

In nutrition, "calories" and "kcal" mean the same thing. Food packaging uses both interchangeably. Scientifically, 1 kcal = 1,000 small calories, but in everyday food contexts, the term "calorie" always refers to a kilocalorie.

These are approximations based on MET values scaled for body weight. Actual burn varies with fitness level, body composition, terrain and temperature. Use these figures for general tracking and planning — not clinical decisions.

Per 100g: apple 52 kcal, banana 89 kcal, cooked rice 130 kcal, white bread 265 kcal, chicken breast 165 kcal, cheddar cheese 402 kcal, almonds 579 kcal, dark chocolate 546 kcal, whole milk 61 kcal, oats 365 kcal.