3 Ways to Use a Calorie Counter Chart

1. Stay on Track With Your Weight Loss Goals

Everyone knows that you should eat sensibly and restrict your calorie intake to what you burn each day to avoid weight gain. However, how is it possible to know intuitively how many calories you are eating each day? The answer is to keep a calorie counter chart with you. Every time you eat, consult the chart and add the calories for each of the items you consumed. Keep a running tally of how many calories consume, and you'll know how many you can still consume while remaining in your target zone. You can find calorie counter charts online, in diet books and even small, laminated charts at bookstores and physicians' offices.

2. Use Your Chart to Assess Serving Sizes

Calorie counter charts work with standard serving sizes, and that often is much smaller than the amount most people eat in one sitting. For instance, standard servings sizes of beverages are often listed as 8 ounces, but most fast-food restaurants offer drinks in sizes of up to 44 ounces, or more than five servings in one cup. Multiply the calories per serving size listed on your calorie counter chart by the number of servings you are eating or drinking at one sitting to produce an accurate calories count.

3. Use Your Chart to Plan Meals

You can use your chart to plan better, healthier, leaner meals. Simply decide how many calories you want to consume and create a nutritious meal based on that number. For instance, if you want a snack of 150 calories or less, instead of opting for the scant handful of potato chips that would be allowed, you might instead opt for apple or two or some lean turkey breast. Using your calorie counter chart this way can lead you to better food choices.