Calorie counting helps people keep track of their daily calorie consumption, but it can be a complicated business because simple calorie counting does not help dieters with their food choices. Low-carbohydrate diet plans are a popular way to lose weight and encourage the counting of carbohydrates instead of calories. This is a simpler method, but is not always effective because many low-carbohydrate foods, such as cheese and bacon, are high in calories. To increase the odds of successful weight loss, take both carbohydrates and overall calories into account.
Step 1
Determine your daily calorie needs. Multiply your target weight in pounds by the number that corresponds with your daily activity level.
If you lead a sedentary life and spend most of your day sitting, multiply by 13 if you are a man and 11.5 if you are a woman. If you lead a mildly active life, gardening and cleaning house for several hours each day, use 14 if you are a man and 12.5 if you are a woman. If you lead a moderately active life, running errands or engaging in light exercise for more than two hours a day, use 15 if you are a man and 13.5 if you are a woman. If you lead an active lifestyle and engage in strenuous physical activity at least three times a week, use 16 if you are a man and 14.5 if you are a woman. And finally, if you are very active and participate in physical activities such as basketball, football, swimming or cycling every day, use 17 if you are a man and 15.5 if you are a woman.
For example, if you are a sedentary woman and your goal weight is 130 pounds, use the following formula: 130 x 11.5 = 1,495 calories per day.
Step 2
Calculate your daily carbohydrate needs. According to DiabetesNet.com, to determine how many grams of carbohydrates you need each day, divide your daily calorie needs by 8. So, if your total was 1,495 calories per day, 1,495 / 8 = 187 g of carbohydrates each day.
Step 3
Check the label on any foods you eat. The calories and amount of carbohydrates per serving will be included in the nutrition facts label. For unpackaged food, check online diet and nutrition resources to obtain the information or use a reference book.
Step 4
Measure your food to determine how many portions you are eating. This is important because many people tend to underestimate how much they are eating when they are visually evaluating portions. Use standard measuring cups and spoons or place the food on a small scale to obtain an accurate measure.
Step 5
Multiply the number of calories by the number of servings. Then do the same for the carbohydrates. Write down the total on a clean sheet of paper or in a food journal. As you eat, keep a running tab on your overall consumption.
Things You'll Need
- Food scale
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