# Energy: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/energy/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Energy (kcal) is the amount of usable energy that a food or drink gives your body.

## What it is

Food energy comes from the carbs, fats and proteins in meals. It is measured in kilocalories, or kcal. Sugary snacks and whole grains both supply this fuel. Even drinks like milk add a small amount of energy.

## What it does

Energy powers muscles when you run or play. It keeps your heart beating and lungs breathing. Your brain uses energy to think and learn. When you rest, energy helps cells repair and grow.

## How much people need

- FDA: 2000 kcal a day is the general reference for nutrition advice. Individual needs are higher or lower with age, sex, height, weight and physical activity. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label).

## Common myths

- **Myth:** Energy from food makes you instantly feel strong. **Truth:** Energy is released gradually as your body digests food.
- **Myth:** Energy only comes from sugar. **Truth:** Carbohydrates, fat and protein all give the body energy.

## Sources and background

The sections on what it is, what it does and the myths are general background from [US FDA: How to understand and use the Nutrition Facts label](https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (kcal per 100 g)

- [Avocado Oil](https://nutritionizm.com/food/oil-avocado/): 884 kcal
- [Coconut Oil](https://nutritionizm.com/food/oil-coconut/): 833 kcal
- [Butter](https://nutritionizm.com/food/butter-salted/): 717 kcal
- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 609 kcal
- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 602.51 kcal
- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 589.383 kcal
- [Margarine](https://nutritionizm.com/food/margarine-spread-40-49-fat-tub/): 401 kcal
- [Powdered Sugar](https://nutritionizm.com/food/sugars-powdered/): 389 kcal