Monitoring your caloric intake is essential when you are eating to lose weight, according to a 2005 article by John Jakicic and Amy Otto published in the American College of Sports Medicine's Health & Fitness Journal. Use a simple process to track your calories if you are only concerned with the total number of calories you eat in a day. Use a more thorough method to ensure you are consuming a specific percentage of your calories from carbohydrates, protein and fats.
Use a Notebook
Step 1
Use a half-sheet notebook to quickly total your calories per meal and per day. Read the food labels of your foods to get the number of calories per serving. Use a calorie book or the Internet if you do not have a food label, making sure to weigh or measure your foods to get the correct nutritional data.
Step 2
Leave the notebook on your countertop if you are home most of the day, or carry it with you when you are away. Write down the food you eat as you have your meals throughout the day, including the calories per food item. Include all beverages, condiments, cream and sugar.
Step 3
Keep a running log on the right side of your notebook, adding up the number of calories per meal. Circle your total number of calories for the day.
Use a Spreadsheet
Step 1
Create a spreadsheet on your computer using a spreadsheet software program. Make the first column narrow for the time of day and the second column wide for the name of each food. Make four more narrow columns and label them calories, carbs, protein and fat. Divide your spreadsheet vertically into six sections. Notate the time of day on the first column that you will eat your meals and snacks.
Step 2
Create your meals and snacks by listing each food item along with the number of calories and grams of carbs, protein and fat found on the food label. If there is no food label, use the Internet to search for the nutritional information. Use the sum function of the spreadsheet to add the totals of calories and nutrients per meal.
Step 3
Determine the percentage of your calories that come from each nutrient per meal, which is especially important for low-carb diets where 40 percent of your calories should come from carbs, 30 percent from protein and 30 percent from fat. Create a formula underneath the total number of grams per nutrient. Multiply your total number of grams of protein by four and divide your product by the total number of calories for the meal. Multiply your quotient by 100 to get the percentage of calories that come from protein. Perform this same calculation for carbohydrates. Multiply the total number of grams of fat by nine and continue with the calculation to determine the percentage of calories from the fat in your meal.
Tips and Warnings
- Plan your daily meals the night before to ensure you are prepared for the next day, and eat according to your calorie goals.
Things You'll Need
- Notebook
- Pencil
- Spreadsheet software
References
- "ACSM's Health & Fitness Journal"; Motivating Change: Modifying Eating and Exercise Behaviors for Weight Management; John Jakicic, PhD, and Amy Otto, PhD, RD; Jan./Feb. 2005
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Strength and Conditioning Journal"; Low-Carbohydrate Diets Promote a More Favorable Body Composition Than Low-Fat Diets; Jeff Volek, Ph.D., RD, et al; February 2010
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