If you're counting calories because you're trying to lose weight, the first thing to do is figure out how much you need to eat. Then you can compare your intake to your goals and cut down on calories to lose weight. Find a rough estimate by multiplying your current weight by 11 if you're inactive or by 13 if you exercise a few times a week. This will give you an estimate of how much you should eat to maintain your current weight. Lower that number by 500 calories each day and you'll lose 1 lb. per week.
Step 1
Research your preferred method for counting calories. Use a free online program, download a form or use a simple notebook. Choose a system that works with your lifestyle and preferences. If you're on the go all the time, a computer program might not be useful. By the time you sit at the computer, you might have forgotten everything you ate during the day. For people on the go, a simple notebook or a phone application might be better choices.
Step 2
Print out a calorie list or bookmark a few websites where you can check for calories. You can also buy a calorie counting book. If you eat the same foods over and over, you can simply write those down in your notebook so you always know how much you're eating and how many calories you have left for the rest of the day.
Step 3
Read labels. Look at the serving size as connected to the calories. For example, a pack of crackers might contain 20 crackers but the serving size might be three crackers. The calorie count on the label will be for the three crackers, not the whole package. If you eat more than three, adjust the calories accordingly.
Step 4
Write down everything you eat and drink, even if it's a piece of candy or a glass of juice. Liquid calories are particularly easy to ignore and they do add up by the end of the day. A 20 oz. bottle of soda contains an average of 250 calories, while a 20 oz. caffe latte from Starbucks contains 340 calories. A glass of orange juice can have over 100 calories and plenty of sugar.
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