Food Calorie Calculator
One egg is 72 calories — and about 1,800 steps. Choose a food to turn the number into movement.
What one serving actually costs you
Pick a food, set the number of servings, and enter your weight. The panel answers four questions at once: how much energy the serving carries, how long you would walk or run to burn it, how many steps that is, and what amount of body fat the same energy equals.
The point is not to moralise a snack. It is to make one number concrete: 72 kcal is abstract, "1,800 steps" is not.
The energy in one serving
| Food | Typical serving | kcal | Steps to burn | Run (min) |
|---|---|---|---|---|
| Egg | 1 large, 50 g | 72 | 1,800 | 6 |
| Egg white | 1 large, 33 g | 17 | 425 | 1.4 |
| Banana | 1 medium, 118 g | 105 | 2,625 | 8.7 |
| Apple | 1 medium, 182 g | 95 | 2,375 | 7.9 |
| Cooked rice | 1 cup, 158 g | 205 | 5,125 | 17.1 |
| White bread | 1 slice, 28 g | 74 | 1,850 | 6.2 |
| Chicken breast | 100 g cooked | 165 | 4,125 | 13.7 |
| Cheese pizza | 1 slice, 107 g | 285 | 7,125 | 23.7 |
| French fries | medium, 117 g | 365 | 9,125 | 30.4 |
| Big burger | 1 burger | 590 | 14,750 | 49.1 |
| Cola | 1 can, 355 ml | 150 | 3,750 | 12.5 |
| Almonds | 28 g handful | 162 | 4,050 | 13.5 |
Step figures are for a 70 kg adult. At 55 kg the same food costs about 27% more steps; at 90 kg about 22% fewer.
How the numbers are produced
Energy values come from USDA FoodData Central, rounded to the nearest calorie for a typical serving. The three conversions are arithmetic, not opinion:
kcal/min = MET × 3.5 × weight(kg) ÷ 200MET is the metabolic equivalent of the activity: 3.5 for walking at 3 mph, 9.8 for running at 6 mph, 7.5 for moderate cycling. This is the standard ACSM formula, and it is why the same food costs a lighter person more time.
steps ≈ kcal ÷ (0.04 × weight(kg) ÷ 70)0.04 kcal per step at 70 kg is the usual rule of thumb; it makes 25 steps ≈ 1 kcal. Stride length, pace, incline and surface all move that number, so treat the step count as an order of magnitude rather than a measurement.
body-fat equivalent (g) = kcal ÷ 7,700 × 1,0007,700 kcal per kilogram of body fat is the conventional figure. It is an average across tissue, not a constant of nature.
What this does not mean. Eating 72 kcal does not add 9 g of fat. Body weight changes with the weekly balance of intake and expenditure, plus water, glycogen and digestion. A single food's "fat equivalent" is an energy comparison — useful for scale, misleading as a prediction. If you are managing a health condition or an eating disorder, numbers like these can do more harm than good; the food table alone is enough.
Where the figures are weakest
- Portion size. "One slice of pizza" ranges from 200 to 400 kcal depending on the shop. The serving weight is printed above each value so you can scale it.
- Cooking. Fried, buttered and breaded versions can double the energy of the same ingredient. The values here are for the plain form unless stated.
- Labels vs lab. Restaurant portions vary by roughly 10%; packaged food can legally be off by 20% in the US.
- Step counts. A treadmill step and a hiking step are not the same energy.
Questions
Why does my fitness app show a different number?
Different MET tables, different assumed pace, and sometimes a different body-weight default. A 10–20% difference between two calculators is normal; neither is a measurement of your body.
Should I eat back the calories I exercise off?
That is a nutrition decision, not an arithmetic one. The number here is the gross energy cost of the activity, and it ignores the fact that appetite usually rises after exercise.
Does this page store what I enter?
No. The calculation runs in your browser; the food list is part of the page. Nothing you type is sent anywhere.
All pages
Every page on this site. The food table used by the calculator is the same one printed on the chart page, so a corrected value applies everywhere.