Leaning how to count calories is not difficult. The challenge is dedicating yourself to counting every bite you eat, which is necessary if you want to use this as a method of weight loss. Counting and recording calories consumed at meals quickly becomes a habit, but recording every bite you stick in your mouth, whether off your child's plate, in front of the refrigerator or late at night, requires more dedication. These calories add up quickly, so it is important to add them to the calorie count.
Step 1
Determine how many calories you should eat each day. Use a simple formula, like the one recommended by the Miami Nursing Health and Wellness Program. Multiply your current weight by 14 if you are sedentary. The resulting number is the amount of calories you should consume each day to maintain your weight. If you perform cardio three to four days each week, multiply your weight by 17, and if you perform cardio five to seven times each week, multiply your weight by 20 to reach your calorie goal.
Step 2
Learn where to find calorie information. Reading the back of packages gives you the information for many foods. Produce, meats and other fresh foods may require more work. Purchase a calorie count book or look up the calorie count of your favorite foods online.
Step 3
Plan ahead before going to a restaurant. Most restaurants have menus with the nutritional information available online. Knowing what you are planning to eat and the calorie content of the meal helps you make smart choices throughout the day.
Step 4
Measure your servings. This is a key part of calorie counting. Measure out each serving size, whether it is one-half cup or 12 oz. Measuring cups and spoons and a small food scale make this an easy job. When you eyeball portions it is easy to underestimate the amount of food you eat.
Step 5
Keep track of calorie intake. Log the calories you consume in a notebook, smartphone app or Web-based program to keep track of the number of calories you consume each day.
Tips and Warnings
- The number of calories needed to gain, lose or maintain your weight is affected by your age, lifestyle, activity level and genetics and will be different for everyone. For a more detailed analysis of your calorie needs, use an online calculator that takes these factors into account or ask your health care provider for a recommendation.
Things You'll Need
- Calorie count book
- Measuring cups and spoons
- Food scale
- Food log
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