A calorie counter chart lists foods and ingredients, together with each item's caloric value for a stated serving size. Calorie charts may include information about fat and carbohydrate content as well. A good calorie chart, such as the USDA's National Nutrition Database, provides reliable information on thousands of foods. To use a calorie counter chart effectively as a tool for weight management, make it part of an overall plan for tracking and controlling your caloric intake.
Step 1
Set a reasonable goal for weight loss. For example, if you decide you want to lose 20 lbs., allow six months, not six weeks. Consult a nutritionist before deciding how much weight you need to lose or gain and how long it should take.
Step 2
Keep a log of your food intake. Record the food and beverages you consume and the amounts. Include items like toppings and sauces. In some cases, "add-ons" have more calories than the main ingredient. Use a small notepad so you can conveniently carry your log with you. Alternatively, you can use your cell phone to record the information for later retrieval.
Step 3
Look up the caloric values of the food items you consume in the calorie counter chart. Divide the amount you ate or drank by the listed serving size and multiply the result by the number of calories listed on the chart. This will give you the number of calories you actually consumed.
Step 4
Keep a food diary as part of your food log or as a separate record. Enter the types and amounts of food consumed each day and add them up to find your total calories for that day. Make notes of special circumstances such as food consumed at parties or on vacation.
Step 5
Review your food diary periodically. Look for places where you can reasonably cut back on the quantity of food you eat or where you can substitute lower-calorie alternatives. Use a calorie counter chart to help you here; skim the chart to find ideas for dietary changes.
Tips and Warnings
- Managing your diet is about more than counting calories. Learn the basics of nutrition and eat appropriate amounts of each food group every day. You will benefit if you combine exercise with calorie counting. A regular program of cardiovascular exercise and strength training will help you burn fat, and you will enjoy better physical health.
Things You'll Need
- Food diary
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