# Kiloach > Kiloach, your weight coach. The app that helps you lose or keep off your kilos, made fun. A free mobile app, on iPhone and Android. Kiloach offers two modes, lose weight or maintain weight. You log your meals in one sentence or a photo, and artificial intelligence estimates the calories, protein, carbs, fat and fibre. The app tracks weight and goals, water and alcohol, sugar, steps and exercise, with stats by day, week and month. In maintain mode, it sets a range around your chosen weight and alerts you when the trend shifts. Free, no account, no diets or paid programmes, in 24 languages. Your data stays on your phone, backed up by iCloud or Google like the rest of the phone. ## Pages - [All of Kiloach's features](https://kiloach.com/en/features/), Log meals by text or photo, track calories, nutrients, weight, water, sugar, walking and sport. Every Kiloach feature explained. - [All your questions about Kiloach](https://kiloach.com/en/faq/), Free app, accounts, calorie calculations, your data, Apple Health, Android, languages, goals, alcohol, backups. All your Kiloach questions answered. - [Calorie needs calculator](https://kiloach.com/en/calorie-calculator/), Work out your daily calorie needs for free based on age, height, weight and activity level, using the Mifflin-St Jeor formula. Instant result, no sign-up. - [Contact](https://kiloach.com/en/contact-en/), Got a question about the Kiloach app, a bug, an idea or a press enquiry? Message the team via the form or hello@kiloach.com, reply within 48h. - [Counting calories without the hassle](https://kiloach.com/en/calorie-counter/), Kiloach is the free calorie counter that gets a simple sentence or meal photo. How it works, how accurate it is, and how it helps you lose weight. - [Home](https://kiloach.com/en/) - [Keeping your weight steady, without putting it back on](https://kiloach.com/en/keeping-your-weight/), How to keep your weight stable after a diet, or stay steady without cutting things out. The habits of people who don't regain, and Kiloach's maintain mode. - [Kiloach, Yazio, MyFitnessPal, Lifesum or Foodvisor?](https://kiloach.com/en/app-comparison/), Which app for counting calories? Price, account, data, photo, diets. The honest comparison of Kiloach, Yazio, MyFitnessPal, Lifesum and Foodvisor. - [Lose weight without wrecking your health](https://kiloach.com/en/lose-weight/), How much to lose, at what pace, why the first kilos fly off, the plateau. Official guidelines and what Kiloach does for you. - [Our method and our sources](https://kiloach.com/en/our-method/), Discover how Kiloach picks trusted sources, writes and fact checks every article, and fixes mistakes fast. - [Terms and legal notice](https://kiloach.com/en/terms/), Legal notices and terms of use for the Kiloach app. - [The blog](https://kiloach.com/en/blog-en/), Calories, weight, nutrients, exercise, habits. Every day, Kiloach breaks down a topic in plain English, backed by solid sources. - [The calories in alcohol, drink by drink](https://kiloach.com/en/alcohol-calories/), Why alcohol adds up calorie-wise, how many calories are in a standard drink, and how to track them without the guilt trip. With official drinking guidelines. - [The nutrition and weight glossary](https://kiloach.com/en/glossary/), Calorie, calorie deficit, resting metabolism, protein, carbs, fat, fibre, added sugars. Nutrition terms explained simply, each one sourced. - [Who makes Kiloach](https://kiloach.com/en/about/), Why Kiloach exists, who makes it, and what we promise. An app born from a personal need, now an app for everyone. - [Your data and privacy](https://kiloach.com/en/privacy/), See what Kiloach does with your data, what stays on your phone, plus encrypted backup and Apple Health details. ## Languages - [Français](https://kiloach.com/) - [English](https://kiloach.com/en/) - [Deutsch](https://kiloach.com/de/) - [Español](https://kiloach.com/es/) - [Italiano](https://kiloach.com/it/) - [Português](https://kiloach.com/pt/) - [Nederlands](https://kiloach.com/nl/) - [Polski](https://kiloach.com/pl/) - [Română](https://kiloach.com/ro/) - [Svenska](https://kiloach.com/sv/) - [Dansk](https://kiloach.com/da/) - [Suomi](https://kiloach.com/fi/) - [Čeština](https://kiloach.com/cs/) - [Slovenčina](https://kiloach.com/sk/) - [Slovenščina](https://kiloach.com/sl/) - [Hrvatski](https://kiloach.com/hr/) - [Magyar](https://kiloach.com/hu/) - [Български](https://kiloach.com/bg/) - [Ελληνικά](https://kiloach.com/el/) - [Eesti](https://kiloach.com/et/) - [Latviešu](https://kiloach.com/lv/) - [Lietuvių](https://kiloach.com/lt/) - [Gaeilge](https://kiloach.com/ga/) - [Malti](https://kiloach.com/mt/) ## This file in every language - [Français](https://kiloach.com/llms.txt) - [English](https://kiloach.com/en/llms.txt) - [Deutsch](https://kiloach.com/de/llms.txt) - [Español](https://kiloach.com/es/llms.txt) - [Italiano](https://kiloach.com/it/llms.txt) - [Português](https://kiloach.com/pt/llms.txt) - [Nederlands](https://kiloach.com/nl/llms.txt) - [Polski](https://kiloach.com/pl/llms.txt) - [Română](https://kiloach.com/ro/llms.txt) - [Svenska](https://kiloach.com/sv/llms.txt) - [Dansk](https://kiloach.com/da/llms.txt) - [Suomi](https://kiloach.com/fi/llms.txt) - [Čeština](https://kiloach.com/cs/llms.txt) - [Slovenčina](https://kiloach.com/sk/llms.txt) - [Slovenščina](https://kiloach.com/sl/llms.txt) - [Hrvatski](https://kiloach.com/hr/llms.txt) - [Magyar](https://kiloach.com/hu/llms.txt) - [Български](https://kiloach.com/bg/llms.txt) - [Ελληνικά](https://kiloach.com/el/llms.txt) - [Eesti](https://kiloach.com/et/llms.txt) - [Latviešu](https://kiloach.com/lv/llms.txt) - [Lietuvių](https://kiloach.com/lt/llms.txt) - [Gaeilge](https://kiloach.com/ga/llms.txt) - [Malti](https://kiloach.com/mt/llms.txt) ## Latest articles - [Bread, pasta, rice: comparing carbs without the guilt trip](https://kiloach.com/en/bread-pasta-rice-carbs-en/), Bread, pasta, rice, potatoes, pretty much all carbs are in the same ballpark when it comes to energy. What really changes the game is whether you go for the whole grain or the refined version. Here's how to choose without banning any of them. - [When motivation fades: how to stick with it without forcing yourself](https://kiloach.com/en/fading-motivation-lasting-habits-en/), Early motivation always fades eventually, and that's not a personal failure. Here's what research says about habit formation and how to keep going without relying on willpower alone. - [Does Metabolism Really Slow Down With Age? Here's What Science Says](https://kiloach.com/en/does-metabolism-slow-down-with-age-en/), You've probably heard your metabolism tanks after 30. The most solid research out there tells a pretty different, and pretty reassuring, story. - [Happy Hour: How Many Calories Are Really in Your Drinks and Snacks?](https://kiloach.com/en/happy-hour-calories-drinks-snacks-en/), Between alcohol, which packs more calories than most people realize, and the snacking that piles up quietly in the background, happy hour can add up fast. Let's do the math, no drama, no forbidden foods. - [Are Fruits Too Sugary For Weight Loss? What The Guidelines Actually Say](https://kiloach.com/en/fruits-sugar-weight-loss-en/), Between natural fruit sugar and popular myths about weight loss, it's easy to get confused. Let's unpack what health authorities actually say. - [Smart grocery shopping for better eating without even trying](https://kiloach.com/en/smart-grocery-shopping-eat-better-en/), What if the real work for eating better happened before you even set foot in the kitchen, right there in the grocery store? Here are the simple, evidence backed habits that let your cart do the heavy lifting for you. - [Legumes: cheap protein and fiber on your plate](https://kiloach.com/en/legumes-protein-fiber-budget-en/), Lentils, chickpeas, or dried beans pack protein, fiber, and minerals into a meal that costs just pennies. Here's why health authorities recommend eating more of them, and how to work them into your meals without overthinking it. - [Water Retention: What's Actually Bloating You vs. What's Just Salt](https://kiloach.com/en/water-retention-salt-explained-en/), That number that jumps on the scale isn't always fat, sometimes it's just water your body is holding onto because of salt. Let's sort fact from fiction, drama-free. - [WHO Physical Activity Guidelines Explained Simply](https://kiloach.com/en/who-physical-activity-guidelines-en/), The WHO updated its physical activity guidelines in 2020, and they're simpler and more flexible than you might think. Here are the numbers you actually need to know, without turning your life into a boot camp. - [Holiday feasts without undoing everything: simple habits that actually work](https://kiloach.com/en/holiday-meals-without-the-guilt-en/), Holiday feasts aren't a trap you need to dodge at all costs, just moments to enjoy with a few simple habits. Here's what actually matters, no dieting, no guilt. - [Diet drinks and sweeteners: what we actually know today](https://kiloach.com/en/diet-drinks-sweeteners-facts-en/), Diet drinks have no calories, but they don't have magic powers over your waistline either. We untangle what the WHO and food safety agencies actually say, no drama, no guilt trip. - [Is Breakfast Really the Most Important Meal of the Day?](https://kiloach.com/en/is-breakfast-the-most-important-meal-en/), You've always been told that skipping breakfast is the worst possible move. Spoiler, the actual science is a bit more nuanced than that. - [Ultra-processed foods: what are they and why all the buzz?](https://kiloach.com/en/ultra-processed-foods-explained-en/), You hear about ultra-processed foods everywhere, but what are they exactly? Let's unpack the NOVA classification and what science really knows, without the scare tactics. - [Intermittent Fasting: What Studies Really Say About Weight Loss](https://kiloach.com/en/intermittent-fasting-weight-loss-studies-en/), 16:8, 5:2, alternate-day fasting, these methods are everywhere right now, but what do studies actually say about how well they work? Here's a breakdown based on the strongest scientific evidence available, no hype, no guilt trip. - [How to set a realistic weight goal, the simple and pressure-free method](https://kiloach.com/en/realistic-weight-goal-method-en/), Setting a weight goal isn't about picking a random number. It's about understanding what the science actually says, and choosing a pace your body (and your mind) can genuinely stick with. - [Does Strength Training Actually Help You Lose Weight?](https://kiloach.com/en/strength-training-weight-loss-en/), No, strength training alone won't melt away pounds like magic. But it plays a valuable role in protecting your muscle during weight loss, and that makes your results more sustainable long term. - [What the Nutri-Score actually tells you (and what it doesn't)](https://kiloach.com/en/nutri-score-what-it-means-en/), That little colored logo on your packaging gives you useful info, but not the full picture. Here's what the Nutri-Score actually calculates, and what it leaves out. - [Does Coffee and Tea Count Towards Your Daily Calories?](https://kiloach.com/en/coffee-tea-calories-count-en/), Black coffee and plain tea, with nothing added, sit at nearly zero calories. The real story is what you put in your cup and how often you do it. - [Stress and cravings: what's really happening in your body](https://kiloach.com/en/stress-and-cravings-explained-en/), Stress messes with hunger and snack cravings, and it's not just about willpower. We break down the hormonal mechanism, no judgment attached. - [Good fats : why fat should never disappear from your plate](https://kiloach.com/en/good-fats-why-they-matter-en/), Fat has a bad reputation, yet it's essential for your body to function properly. Here's why cutting it out is a bad idea, and how to pick the right kind. - [Energy Density: Eat More, Not Less, The Real Trick](https://kiloach.com/en/energy-density-eat-more-fewer-calories-en/), Energy density is the number of calories packed into each gram of food, and it changes everything about how full you feel. Here's how to use it without ever depriving yourself. - [Everyday Activities That Burn More Calories Than You'd Think](https://kiloach.com/en/everyday-activities-burn-calories-en/), You don't need a gym membership to move more. Cleaning, walking to run errands or gardening all count as physical activity too. Here's what health authorities actually say about these everyday habits. - [Eating Out Without the Guilt Trip: How to Eyeball Your Meal](https://kiloach.com/en/eating-out-without-guilt-en/), Eating out is supposed to be a good time, not a mental math test. Here's how to spot the big picture on your plate without pulling out a calculator or beating yourself up. - [Do Carbs Make You Gain Weight? Separating Fact From Fiction](https://kiloach.com/en/do-carbs-make-you-gain-weight-en/), Pasta, bread, rice, fruit: carbs have a bad reputation even though they're basically our main fuel source. Here's what health authorities really say, far from the diets that ban them outright. - [Soda, Juice, Smoothies: The Calories You're Drinking Without Realizing](https://kiloach.com/en/hidden-calories-sugary-drinks-en/), A glass of juice or a soda barely registers during the day, yet it still adds up. Let's sort fact from fiction on sugary drinks, using the guidelines from health authorities. - [How to Read a Nutrition Label in 30 Seconds Flat](https://kiloach.com/en/how-to-read-nutrition-label-en/), Staring at the back of a pack and not sure where to look first? Here's the exact order to follow to decode a nutrition label in under 30 seconds, no calculator required. - [Daily vs weekly weigh-ins, which one should you pick?](https://kiloach.com/en/daily-vs-weekly-weigh-ins-en/), Daily weigh-ins vs weekly weigh-ins, the research doesn't always agree. Here's what actually matters when choosing the frequency that works for you. - [Sleep and Hunger: The Link We Keep Underestimating](https://kiloach.com/en/sleep-and-hunger-link-en/), A short night doesn't just wear you out, it also shifts your hunger and fullness hormones. Here's the mechanism behind it, no drama, no guilt. - [Added sugars: where they hide and how to spot them on a label](https://kiloach.com/en/added-sugars-how-to-spot-them-en/), Sugar doesn't always go by the name "sugar" on a label, it can hide behind twenty different names. Here's how to decode an ingredients list without spending your whole evening on it. - [Exercise or Diet: Which One Actually Matters for Weight Loss?](https://kiloach.com/en/exercise-or-diet-weight-loss-en/), Between moving more and eating differently, here's what the research really says about what tips the scale. Spoiler, both matter, just not in the same way. ## Frequently asked questions ### Is Kiloach free? Yes. Kiloach is free, with no ads and no hidden subscription. No paid programme, no menus to buy. ### Do I need to create an account? No. You open the app, answer 7 quick questions and off you go. No email address, no password. ### How does Kiloach work out calories? Write what you ate in a sentence, or take a photo of your plate. An AI estimates the calories, protein, carbs, fat and fibre. These are estimates, and you can always tweak the portion. ### Is it a diet? No. Kiloach doesn't tell you what to eat and doesn't ban anything. You eat what you want, the app counts, tracks your progress and cheers you on. ### Where's my data? On your phone. An encrypted backup copy goes to a server in Europe, locked with your recovery code. Without that code, nobody can read it, us included. ### Does Kiloach work with Apple Health? Yes, on iPhone. If you allow it, Kiloach reads your steps, walks, sessions and weigh-ins, and logs your weigh-ins and meal calories there. This data stays on your phone. ### Which phones does it work on? iPhone and Android. The app speaks 24 languages, and it's informal and friendly in every one.