Kilocalories are a unit used to measure energy, and are the same thing as calories. If you're wondering how to calculate kilocalories, here are some tips to help.
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What Is a Kilocalorie?
There are two types of calories: "small" calories (cal) and "large" calories (Cal), per an August 2021 StatPearls article. A kilocalorie (kcal) is the same as one large calorie, which is equal to 1,000 small calories.
But small calories are uncommon in everyday use — large calories, or kilocalories, are what you're used to seeing on food labels and in nutrition and exercise recommendations. As a result, the two terms are used interchangeably, and there's no need to convert kcals to cals, according to the USDA.
How Many Calories Should You Eat in a Day?
The 2020-2025 Dietary Guidelines for Americans recommends adults eat the following amounts of calories per day:
- People assigned female at birth: 1,600 to 2,000
- People assigned male at birth: 2,000 to 2,400
How to Calculate Kilocalories
You can calculate the total kilocalories in your meal or snack by adding up the calories in each ingredient.
Wondering how to find the amount of kilocalories in a particular food? Start by checking the nutrition label. If there's no label or you're eating a different amount than the recommended serving size listed on the label, use a calorie counter for the best estimate instead.
Here's an example: Say you want to make a tuna sandwich with two slices of wheat bread, one 6-ounce can of tuna packed in water, one tablespoon of mayonnaise and one tablespoon of sweet pickle relish. Per the USDA, here are the calories in each ingredient:
Next, convert the calories from the standard serving size to the amount you're eating (if necessary). For instance, two slices of wheat bread is 160 calories, and two 3-ounce servings of tuna is 218 calories.
Then add up the numbers to calculate the total calories. For the tuna sandwich, that's 160 + 218 + 94 + 20, which equals 492 calories or kilocalories.
Having a hard time converting standard serving sizes to the portion you're eating? Use the USDA's FoodData Central database for quick and easy conversions to common amounts like tablespoons, cups, cans and sticks (like butter).
- USDA: "Mayonnaise, regular"
- U.S. Department of Agriculture: "What is the difference between calories and kilocalories?"
- StatPearls: "Calories"
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: "2020-2025 Dietary Guidelines for Americans"
- USDA: "Bread, wheat"
- USDA: "Fish, tuna, white, canned in water, drained solids"
- USDA: "Pickle relish, sweet"