Calories from food and beverages are difficult to track accurately unless you keep a written record. Most prepared foods are required to carry a nutrition label, according to the Food and Drug Administration. This simplifies calorie counting for packaged foods. Calories from homemade foods may be more difficult to track without a calorie reference book. The FDA provides printable nutrition facts for fish, fruits and vegetables on its website for quick reference.
Step 1
Set a healthy calorie target. Limit calories from food without giving up adequate nutrition. An appropriate calorie target allows you to reach your weight-loss goals while enjoying a variety of foods from each food group. To better understand your calorie needs, MedlinePlus recommends multiplying your weight by 10 if you lead a sedentary lifestyle, 13 if your activity level is low, 15 if you regularly exercise at moderate intensity and 18 if you routinely work out at a strenuous level. This estimates the number of calories you need daily to maintain your weight. Subtract 250 to 500 from this number to estimate your calorie needs for weight loss.
Step 2
Track your caloric intake. Think of the food and beverages you consume as deposits. Each time you make a calorie deposit, write down the food and the calorie content. Read labels carefully to make sure you don't underestimate calorie consumption. Tally your calorie deposits at the end of each day to help you see whether you're staying within your calorie goal.
Step 3
Keep an activity journal. When you add exercise to your existing routine, you make withdrawals from your calorie account. The calories you burn through physical activity boost your weight loss potential. Log your exercise workouts in your journal, along with the number of calories burned. The Calorie Control Council provides an online calculator to help you estimate the calories expended through exercise based on the activity performed, the duration of the workout and your current weight. Subtract the total calories you burn through exercise from your deposits to determine your actual calorie balance for the day.
Step 4
Add your daily calorie balances together to estimate your weekly consumption. To lose 1 lb. in a week, you need to create a deficit of 3,500 calories. Multiply the original product from the weight maintenance formula by seven to determine how many calories a week you need to maintain your weight. Subtract your actual calorie consumption for the week to determine your weekly calorie deficit. If your actual weight doesn't reflect the weight loss indicated by your food and activity records, you may need to adjust your calorie target.
Things You'll Need
- Journal or notebook
- Calorie reference book
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