Calorie Counter Australia (calcount) is your ultimate calorie counting resource. There are calories in food; find out how many with the calcount Food Search Box (try to be specific):
The calcount Calorie Calculator will work out out how many calories per day you should eat to lose or gain weight. The results are displayed as how many calories you need to change your weight, in kilograms. Enter your current weight, height, and age. Then, specify man or woman and choose an activity level from the given options to get your daily calories:
Use this calcount calculator to find out how many calories you need per day to lose weight. The calculator displays your TDEE (Total Daily Expenditure). This is a metric showing how many calories you use per day, factoring in your exercise level. Use it as your daily calorie intake calculator to show your maintenance calorie count. Additionally, the calculator shows weight gain daily calories and calories burned through Basal Metabolic Rate (BMR).
Looking for a food calories calculator? Use the calcount Food Search Box to calculate how many calories there are in different amounts of a specific food. Read on to learn more about the calcount resources and how you can use them to take control of your calories:
How Many Calories per Day?
The typical recommended calories per day for men is 2,500, whilst women are advised to eat 2,000 calories per day. This equates to 8,368kJ (kilojoules) per day for women, and 10,465kJ/day for men. However, the specific required number of calories per day depends on a person’s rate of metabolism. Metabolism rates are determined by many factors including age, physical activity, genetics, body size, and gender.
Between 2,000-2,500 calories/day is the accepted daily calories value for the “average” person, but what about YOU? You are probably not the average person (no one is, really). Therefore, you need to input your specific details into this calorie calculator. The calculator will then provide you with your daily calories to maintain, lose, or gain weight.
Calorie Counter Australia goes even further into your specific requirements with macronutrient breakdowns. Check out the calcount Calorie Tracker to get yours.
Calories a Day by Age
Use this handy calcount Calories by Age tool to calculate how many calories a day you should eat, depending on your current age. Age matters when it comes to the rate of calorie burn, because our metabolism slows as we grow older (and wiser).
When we say, “eat this many calories”, we do so on the assumption that you want to maintain your current weight. To lose weight, eat fewer calories. To gain weight, eat more calories.
Many factors determine how many calories a person needs to eat each day, such as the person’s current weight, exercise level, gender and of course, age. Of these main factors, age is the one that will change, no matter what else happens to the person.
Ageing bodies Slow Down
Age is an important factor when it comes to calorie burn, for the simple reason that it affects the speed at which your body uses the calories you eat. This rate of energy use can be thought of as the “metabolism”. More specifically, the key change with age is a reduction in the Basal Metabolic Rate (BMR).
Even though the body is constantly repairing itself, things just do not get fixed “good-as-new”. There is a gradual build-up of cellular detritus and harmful substances at the smallest scales which negatively affect essential functions. Things like telomeres get shorter. Processes just fall apart in the end. This gradual and general degradation leads to a measurable decline in the speed at which the body extracts energy from food.
For a more detailed explanation of the metabolism and the other factors which affect it, jump down to the Calorie Counter section of this page.
In addition to the slowing BMR, advancing age is often associated with a general slowdown in activity levels as lifestyles change. It is not unreasonable to assume that a 21-year-old is likely to have a more energetic day-plan than a 56-year-old! Reduced activity means that less energy is needed throughout the day, leading to a feedback loop which facilitates a reduction in muscle-mass and metabolism.
If you are “getting-on” in years, you can break the loop, defy the trend, and prolong your faster metabolism rate by exercising regularly. If possible, do activities that make your muscles work hard.
Increased muscle mass is the surest way to keep your BMR humming as you age. Exercising will not stop you from ageing, but it will keep you healthier for longer!
Calories a Day by Age Table
To get a credible answer for the question “How many calories a day should I eat by age?”, we can apply average heights and healthy weights to generally accepted Estimated Energy Requirements (EER) equations. Thus, this tool will work very well for people who are of average height, healthy weight, and do not do any exercise other than normal day-to-day activities. If you do more exercise than a sedentary person, you can use this table to estimate your required calories by age:
|Men, High Level Exercise||Women, Moderate|
|Women, High Level Exercise|
|76 and up||2,200||2,400||1,800||2,000|
This is a simple tool, primarily designed to shed some light on what effect aging has on daily calorie intake requirements. If you want a more detailed calculator which factors in your exact height and weight as well as your age and gender, use the calcount Calorie Calculator. To dig even deeper and find out what your recommended macronutrient intake is (and much more), explore our Calorie Tracker.
How to use the Calorie Counter Calculator
Simply enter your physical details into the calculator, then select an activity level before clicking the Calculate button. Your body information (age, gender, height, and weight) determine your Basal Metabolic Rate (BMR). The amount of energy burned through other activity is added to the BMR to arrive at the TDEE. Then, a formula applies projected weight loss or gain resulting from changes in calorie intake, given the TDEE.
Remember to choose your current or planned activity level from the drop-down box.
Record your results and monitor your progress with a free Calorie Tracker account. Take your calorie calculations to a whole new level!
Using Calorie Calculator for Weight Loss
When your aim is weight loss, it is useful to have a calorie deficit calculator like this one handy. A calorie deficit is the gap between the number of calories needed to maintain weight, and the number of calories needed to lose an amount of weight. In other words, it is a weight loss calculator which answers the basic question: How many calories should I eat to lose weight?
Weight Loss Calculator
Today, we are buffeted with all sorts of weight loss advice and information, and it can get confusing. But after you consume all the information and advice there is out there, you are going to eat some food. That food has calories, and those calories are going to affect your body weight in some way.
For humans, calories are the purpose of food and the reason for fat. Calculating your calories is therefore the only practical and objectively measurable way of controlling how much fat your body builds.
There are a thousand complications, but you can take control by becoming a calorie counter, someone who takes charge of food by calorie calculation. You can use this simple tool to lose weight! Calorie calculations can even predict the amount of time you will need to lose a specific amount of weight.
Follow this simple guide to manage your body weight:
Find your BMR (Basal Metabolic Rate) with Calorie Counter
Use the calcount Calorie Calculator to find your BMR. BMR is the amount of energy your body uses for basic functions, over time. Basic functions include breathing, maintaining body temperature, pumping your blood, and fueling the brain. To your BMR, add the calories you typically use for daily activities to find your Total Daily Energy Expenditure (TDEE). Don’t worry if that sounds too complicated, our calcount Calorie Calculator finds your TDEE automatically, based on your activity inputs.
Decide upon a Weight Loss Goal
Goalposts. You need goalposts when you are calculating calories. Pick a weight target in kilograms (the more realistic the better). A calorie deficit of 500 calories per day will cause weight loss of about half a kilogram per week. Also, bear in mind that most credible nutritionists advise against trying to consistently lose more than one kilogram per week. Finally, understand that your body is not a simple machine. You will not lose exactly 500g/week for every 500 daily calorie shortage!
Plan your Calorie Control System
Armed with a weight loss goal and a daily calorie target, how will you hit the mark every day? With so complexity in modern life, it can be overwhelming to even think about controlling your daily calories. If you are in this state of overwhelm, we have three words for you: calcount Calorie Tracker. Calorie Tracker is our FREE tool for tracking your daily calories and recording progress towards your weight loss goal. First, find out how many calories there are in the food you ate (use our Food Search Box for this). Then, record the meal in your personal Food Diary (Meal Tracker) in the Calorie Tracker.
Calculate Calories Daily
Now that you have a target, a plan, and a system, all you must do is the hard part. Live your life, eat food, and stay within your daily calorie target. If you go over your target, do not despair! Life happens. When the sun rises, just pick it up from where you left off. Meal by meal, day by day, week by week, you will lose weight if you stick to your Calorie Calculation. Embrace the life of a calorie counter and take part in the “measured self” movement.
When things like your weight, lifestyle, or age change, just recalculate and keep going. Never stop Never Stopping.
BMR Calculator with Calorie Counter
As noted above, this tool is also a BMR Calculator! If you choose “Basal Metabolic Rate (BMR)” instead of “Sedentary”, “Lightly Active”, or one of the other activity options, the calculator will display your BMR.
Basal Metabolic Rate (BMR)
What is BMR (Basal Metabolic Rate) and why is it important to understand? Put simply, BMR is the number of calories your body needs to run in “idle” mode. Basal Metabolism is the lowest, most basic (basal) life activities (metabolism) your body does in order to keep you alive. BMR is the speed at which your body uses energy when it is basically keeping you alive: it determines how many calories per day your body needs for its basic functions.
Think of it like a car which has been started up in the garage. You start your car up in the morning and let it run before you put it into gear. The engine is turning and the aircon is whirring and keeping the passenger comfortable. The exhaust pipe is quietly expelling waste products from the slow fuel burn and the radio is pumping out some sweet tunes to keep the passenger in a good mood. There is a smooth purr from the engine as a steady squeeze of fuel from the tank is sprayed into the cylinders.
BMR never stops for as long as you live…
The car is running but it is not actually going anywhere. It is not using its wheels, gears, steering system, headlights or any of the other things it uses when it is on the highway or driveway.
Instead of an engine, aircon, exhaust system, radio, we humans have muscles, a heart, liver, kidneys, a brain and all the other organs which keep our bodies running at a basic level.
If there is not enough fuel in the tank to spray into the engine the car will splutter, the aircon will stop and the radio will shut down.
BMR is like your heart, it does not stop whilst you are alive. In fact, BMR is your heart, lungs, liver and other essential organs just doing their thing.
Different BMRs = Different Calories
Not all cars are the same. A little two-seater micro-mini car with three jam-jar sized engine cylinders is going to idle very differently from a massive V8 ute with twin turbos and a bumpy bonnet. The V8 is going to use much more fuel than the mini, even if the two cars do the exact same thing by idling in the garage all day.
In the same way, old cars idle differently from new cars. Cold cars need more fuel for the aircon than warm cars. Race cars with high-octane fuel and nitrous oxide in their engines turn faster than family wagons. The same is true for humans and BMR, with size, age, temperature, genes, hormone balance and other factors all affecting the rate of calorie burn at a basic level.
BMR is the basis for Calorie Control
Humans are different from cars because we burn most of our fuel (calories) in “idle” or “basal” mode. At least 60% of all calories used by everyone goes into basal metabolism. Quietly humming along, your liver alone burns about 15% of your daily total calories just by doing its basic job.
Cars would probably be the same too if they never turned off and were able to repair, re-paint, reproduce, re-upholster, refuel and think for themselves!
Calculate your BMR!
You can calculate how many calories your body needs daily by first multiplying your BMR by one day then adding the number of calories you use in doing activities like getting out of bed, going about you day and performing exercises. This amount is known as your Maintenance Calories or Total Daily Energy Expenditure (TDEE).
To lose weight, you will need to eat fewer calories than your Maintenance Calories. Exactly how many calories per day depends on many factors, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our Calorie Tracker app.
To gain Weight, eat more calories than your Maintenance Calories. Use our Food Search Box to discover high-calorie food options which can increase your daily calorie intake to levels beyond your Maintenance Calories.
That’s right, this simple tool finds your BMR, TDEE, Maintenance Calories, Weight Loss Calories, and Weight Gain Calories! It is just another arrow in the calorie counter quiver.
How does Calorie Calculator work?
Through decades of scientific study using techniques such as indirect calorimetry, biologists have progressively devised formulas to calculate BMR. Since it is impractical for the average person to undertake a calorimetry exam, we can simply apply one of these calorie calculation formulas to the metrics of the individual and get a viable estimate of that person’s BMR.
Our Calories Calculator uses the widely accepted Mifflin St Jeor formula to determine weight loss, so you may be confident that the results are credible and actionable.
The formula uses the information you input to get an accurate estimate of your Resting Metabolic Rate (RMR), and thereby work out how many calories you use per day. RMR and BMR are similar concepts, but we do not need to get into the precise nuanced differences here. Suffice to know that most current nutrition scientists prefer the Mifflin St. Jeor formula over older formulas like the Harris-Benedict formula.
Got Calories, now what?
Start counting calories! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, activities, weight and measurements. It is free and easy!
Calorie Counter Control, day-by-day
Calorie control is a daily practice, you need patience and steadiness. One meal, snack, and drink at a time. If you know what you are putting into your body every day, you know what you will weigh at the end of the week.
Use the Calories Calculator as you develop and change. More active lifestyles use more energy. Older people require less energy. Men need more calories than women, since they have larger muscle mass. Does it seem like you work out more in summer than in winter?
Compare your results with different inputs. People change, it is therefore interesting to see how their calorie counts change with them. Unless you measure and record your results, it is hard to spot gradual change. This calorie counter resource will help with the day-to-day challenge of monitoring change.
Other Calorie Counter Tools
Use the Food Search Box as a food calorie calculator to work out which foods and what size portions to eat and drink so that your personal calorie count is achieved. Then, see how your body changes as you monitor your weight, BMI, BMR and physical measurements with Calorie Tracker.
Browse through our Posts to read about nutrition and wellness, so that you become better informed about your food and lifestyle choices. More comfortable with kilojoules rather than calories? Just use our handy Cal to kJ converters to use daily kilojoules instead of daily calories. If you want to find your healthy weight, check out the calcount BMI Calculator.
Remember that, as your weight changes, your calorie requirements change along with it. For best results, recalculate your required calorie intake at regular intervals as you lose or gain weight.
Calorie Counter Food Database
The heart of any calorie counter tool or set of resources is the food data. If you are looking for calorie and nutrition facts for food in Australia, Calorie Counter Australia is the site for you. Our massive calcount food database is regularly updated to provide an accurate record of nutrition in Australia.
From both homegrown and imported sources, you will find the food you are looking for. We list market produce, branded supermarket products, fast-food products, good old Aussie home-cooked meals and even Bush Tucker!
Simply enter a food name into the Food Search Box to quickly see nutrition values such as the calories count, kilojoules count, carbohydrates value and protein amount for different weights of the food you are researching. Read on to learn more about calories in food:
Calories in Food
So, why are you looking for calorie information? Perhaps you are thinking about weight control. You already know that when you are trying to lose weight, you must understand calories in food.
“Calories” is the word we use when we speak about the amount of energy in food.
Calories must be understood, because when you eat food, the food is broken down so that it can release many of the calories it contains into your body. The calories are released so that you can live! Without calories, your body would not be able to be an alive body.
However, if you eat more calories than your body needs, your body will use some of the extra calories to make itself bigger by building fat (and/or muscle if you perform heavy exercise).
Calorie is King
No doubt, you have heard that in order to lose weight you need to exercise more and eat fewer carbs, but never forget that only CALORIES are KING! Whether the calories come from fat, carbohydrates, protein, or alcohol is ultimately irrelevant. It may be true that such-and-such diet is better than this-or-that diet, but at the end of the day weight gain or loss is ruled by King Calorie alone.
Calorie Counter Australia (calcount) is dedicated to understanding, measuring, and explaining King Calorie.
The Calorie Problem
If your body made itself bigger by growing everything bigger and taller and stronger and keeping its size in proportion to its healthy capabilities, perhaps that might not be such a bad thing. Unfortunately, your body does not get bigger in proportion. It gets bigger by packing fat onto places that cannot properly support it.
Your body keeps making more and more fat because there is no reason from a biological perspective for it to stop storing extra calories. For as long as the extra calories are available, it will keep packing the kilos on until your heart, veins, lungs, spleen, kidneys and other non-growing organs cannot support the growing body size.
When your body is bigger, it needs more calories just to stay the same.
Calories are the Problem, and being a Calorie Counter is the Solution
If you want to reverse fat growth, then you must go straight to the root cause of the problem.
Eating too many calories causes fat to be made and eating too few calories causes fat to be destroyed.
If you eat less calories than you need, your body will make itself smaller by breaking fat (and muscle too, if it starts to run out of fat) in order to release the needed calories.
When your body is smaller, it needs fewer calories to stay the same than it would have needed if it was still big.
Calories Explained Simply infographic
How to Lose Weight?
It really is simple, and it is also very, very complicated and complex. First, the simple part:
You will lose weight if you eat fewer calories than your body needs to maintain its current weight. No ifs or buts or maybes.
Now, for the not-so-simple part:
It can be very hard …
to eat less calories than your body needs, because you will feel hungry. Hunger is your body’s way of telling you to EAT NOW or it will have to start breaking itself. Nothing, especially not your body, likes to break itself. Hunger is affected by many different things like the size of your stomach, your hormonal balance, medication, emotional state and habits (the list goes on…)
The amount of weight you will lose…
is affected by many different things, like your metabolism, the amount and type of food you eat, the amount and type of exercise you do, your genes and the different types and amount of hormones in your body (the list goes on…). Most of these things are in turn affected by other things, like your age, gender, sleep patterns, medication and environment (the list goes on…).
Your body always tries to stay the same…
as it is (homeostasis), so it fights the process of changing body weight. This means that it changes its metabolism and tries to absorb more calories more quickly than usual if it feels that the usual food is not being eaten. This means that it can be difficult to understand how many calories you need to eat in order to lose weight.
Not all the calories in food…
are released and/or absorbed by your body. It is hard to know which foods, or combinations of foods, will release all or part or any of the calories they contain when they pass through your body’s digestive system.
The weight of your body…
is made up of many different parts, not just fat. When the other parts change, it is sometimes hard to see that the fat part has also changed (or not). The biggest part of your body weight is water, and that changes all the time depending on how much you have drunk, the time of day and the weather (the list goes on…). When you cannot see how the weight of your body’s fat is changing, it can become discouraging to continue with calorie control.
That is why a calorie counter is so useful: you get something quantifiable to work with. Counting invariable standard units of food energy takes a lot of the guesswork out of the weight loss equation.
What, Exactly, is a Calorie?
A calorie is the unit commonly used when measuring the energy in food. A “calorie” is not actually a real thing, in the same way that metres or degrees Celsius or kilometres-per-hour are not real things. However, the energy a calorie represents is a real thing, in the same way that distance(m), temperature(°C) and speed(km/h) are real things.
The energy in food is the same thing as the energy in electricity, petrol, nuclear bombs and the sun. Although one thing, energy is measured using different names and amounts just depending on what people are used to. You can convert a calorie of energy into any of the other names used for energy, like “joule”, “kilojoule”, “electron-volt”, “kilowatt-hour” and “Hartree”.
Kilojoules or Calories?
If everyone decided to stop using the word “calorie”, we could just as easily start using the word “kilojoule” to talk about the exact same thing. If everyone decided to stop using the word “kilowatt-hour”, your monthly electricity bill might be charged in calories! In fact, the Australian government’s policy is to use “kilojoules” instead of “calories” when talking about food energy. Use our Calorie Converter to change calories to kilojoules and vice-versa.
Why be a Calorie Counter?
There is only one universally accepted way to measure the energy in food: burn it in a laboratory and measure how much heat it makes. Then, grade the amount of heat produced on an energy scale using units like “calorie” or “kilojoule”. The amount of energy in the food comprises its calories count. It is that simple.
Doing this, we see that larger amounts of the same food make more heat than smaller amounts (half a potato contains less energy in it than a full potato does). We also see that some foods make more heat than other foods (a teaspoon of oil burns much better than a teaspoon of lemon juice does).
We know enough about human digestion to know, with certainty, that we get more energy from high-calorie foods than we do from low-calorie foods. Despite all of the limitations, moderating factors and uncertainties noted a few paragraphs above, calorie counts are the only reliable way we know to judge a food’s impact on our body weight.
Using a Calorie Counter
Remember that: You will lose weight if you eat fewer calories than your body needs to maintain its current weight. No ifs or buts or maybes.
Therefore, you should count calories when you want to control your body weight.
Calculate how many calories your body needs per day or meal to maintain its current weight, then calculate how many calories your body will make for itself if it cannot get enough calories from the food you eat.
Count how many calories there are in the food you will eat, so that you eat fewer calories than your body needs.
Count how many calories you ate, so that you can subtract that amount from the target amount to see how many calories you can eat before exceeding your target.
Keep a record of your body weight and calorie intake so that you can constantly change as your body changes. You could do all of this on a piece of paper, or you could simply use this website!
How to use Calorie Counter Australia
Use Calorie Counter Australia to count your calories and find out how many calories and kilojoules there are in thousands of Australian foods. Simply head over to the Food Search Box, and type in a key-word or two. As you type, you will see a drop-down list of matching foods in our database.
After you enter the food name, for example: “banana“, “boiled chicken egg” or “fuji apple“, simply choose from the list of food items which match your query. Clicking an option will open the Nutrition Facts Box, which displays the amount of calories, kilojoules, protein, fats, carbohydrates, sugars, sodium, cholesterol, and alcohol contained by weight. The default weight is 100 grams, but you can adjust this by moving the slider located above the Nutrition Facts Box.
calcount Calorie Tracker
After you work out how many calories there are in the meal, you can add meals to your personal tracker to count how many calories you are eating on a daily basis.
Australia, we are the Calorie Counter resource…
Calorie Counter Australia has a complete list of Australian food in a database that you can search easily. We open our nutrition database up to the nation because we know that the calorie is king when it comes to weight control. Our food information includes values for both kilojoules (“energy”) and calories. Browse thousands of food items and have fun comparing your favourites.
We make it easier for people to follow a sensible diet by providing a Calorie Calculator which shows the amount of calories they should consume in order to lose or maintain body weight. Want to count the calories in your daily meals and record how well you’re doing? Just head over to our free calcount Calorie Tracker web app to monitor your progress.
Calorie Counter Australia writes about food…
…and health, wellness, and exercise. In addition to maintaining accurate nutrition information about Australia’s food, our website contains fresh insights into all things food related. This is because we care about what we eat, how we eat, why we eat it. The Calorie Counter Australia Team stays up to date with current nutrition research and wellness trends. You can too, just read our Posts for healthy tips and useful information.
What is in your food?
In addition to the calories count, find out how much fat, sodium, carbohydrates, protein, and sugar is in your next meal. Compare a cup of soup to a cup of coffee. Our database is reliable because it comes from Food Standards Australia New Zealand (FSANZ), the original manufacturers’ and growers’ records, and published food merchants’ data, all diligently researched by the calcount Calorie Counter Australia team. Food labels are great, but of little use if you don’t have the package in your hand. Instead, use our website when you are on the go or sitting down to plan your next meal.