If you are concerned about your weight, you will likely find that calorie counters are helpful tools for meeting your dietary goals. Part of the difficulty of dieting involves proper assessment of calories and nutritional intake. A study by Scot Burton of the Sam M. Walton College of Business and colleagues and published in the "American Journal of Public Health" in 2006 found that participants underestimated both their caloric and fat intake by 1/2 when dining out. A calorie counter can help you determine a more precise figure of your caloric intake by taking some of the guesswork out of counting calories.
Step 1
Determine what your daily caloric intake should be based on your age and activity level. The U.S. Department of Health and Human Services provides a concise guide based on your activity and how much you walk during a typical day. It is located in the Resources section.
Step 2
Set other dietary goals for fat, protein or carbohydrate intake as needed. If you want to lose weight, aim to consume 500 calories less per day to safely lose 1 lb. a week.
Step 3
Record your calories. A study conducted by Kristine Funk of the Center for Health Research and colleagues and published in the July 2010 issue of "Journal for Medical Internet Research" found that interactive Internet websites were most effective for long-term weight maintenance.
Step 4
Use a smartphone application alternatively for easy entry when away from home. Many websites have interfaces which will sync with mobile, web and desktop applications. This way, you can always use your calorie counter whether at home or on the road.
Step 5
Note any foods not found on your program's database for further investigation. Some sites such as My Fitness Pal list generic and brand name nutritional information. You can also use the U.S. Department of Agriculture Nutrient Data Laboratory or My-Food-a-Pedia.gov for additional assistance.
Step 6
Evaluate your findings after one week. Identify any areas for improvement or concern.
Step 7
Make changes in your diet as necessary. You may find it helpful to include information such as place and mood to help identify patterns.
Step 8
Add any foods which you typically eat which are missing from your program's database. Many software and web applications will allow you to customize the food database according to your needs.
Step 9
Reevaluate your caloric and nutritional intake periodically to make sure you are staying on target with your dietary goals. Make adjustments to your figures if your activity level changes in order to get the most accurate assessment.
Tips and Warnings
- Accurately record everything you eat including beverages and fats used in cooking for the most accurate calorie counts. Learn common portion sizes to help you more accurately estimate how much you are eating. Use the information you learn about calories to help you make better choices in the future.
- Do not skimp on good nutrition if you are using your calorie counter to help you lose weight.
References
- "American Journal of Public Health"; Attacking the Obesity Epidemic: The Potential Health Benefits of Providing Nutrition Information in Restaurants; S Burton et al; September 2006
- U.S. Department of Health and Human Services: Chapter 2 Adequate Nutrients Within Calorie Needs
- "Journal for Medical Internet Research"; Associations of Internet Website Use With Weight Change in a Long-term Weight Loss Maintenance Program; K. Funk et al; July 2010
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