Calories are the method of measurement used for the units of energy you consume and burn each day. Your body's constant demand for fuel requires replenishing the energy you use as you go through your daily chores and exercise routines. According to MayoClinic.com, managing your weight comes down to the number of calories you consume versus the number you burn, making weight loss all about calories. Calculating your daily calories may help you meet your weight-loss goals.
Step 1
Determine the amount of calories your body requires to perform your regular daily activities. This amount varies depending on several factors, such as height, gender and activity level. While many online health sites supply calorie calculators to help you determine the amount of calories your body burns, you can also follow the guidelines provided by the USDA Dietary Reference Intakes table. For instance, the guidelines recommend active men around 71 inches tall consume between 2,782 and 3,200 calories per day, while recommending sedentary women around 59 inches tall consume only 1,625 to 1,762 calories daily.
Step 2
Consume fewer calories than your body needs to maintain your weight. Once you have determined how many calories your body requires at your current level of activity, reduce your caloric intake by about 500 calories each day to lose about 1 lb. a week. Use a notebook to keep track of your calorie calculations, beginning by writing down your daily allowance of calories per day.
Step 3
Purchase a calorie book that contains a listing of numerous foods and the calories in each serving. Use this list to help you calculate your calories and determine which foods to include in your daily diet. Consider the source of the calories when you are making out your meal plan, eliminating empty sources of calories, such as sugary drinks and candy bars.
Step 4
Check the labels on all prepackaged foods to determine the amount of calories. Although your calorie list can help you keep track of most items you eat, packaged foods usually contain consumer information that includes the amount of calories per serving in packaged foods.
Step 5
Weigh or measure your food to determine the actual amount of food in a single serving size. Actual serving sizes may be considerably less than you are used to eating. Keep track of your calories by measuring snack items and placing them in separate zip-lock baggies. Separating your foods into serving sizes may help you keep your calories within your allowable limits.
Step 6
Write down in your notebook the amount of calories you consume each day. Keep track of everything that enters your mouth, including juice, pop and mints. Add the calories as you go through the day, keeping a running total to compare with your calorie goals.
Things You'll Need
- Notebook
- Calorie list or book
- Zip-lock baggies
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