Calculating your caloric intake is essential to correctly managing your weight. If you are consuming too many calories and not increasing your physical activity, then you will gain weight. On the other hand, if you take the time to manage your daily caloric intake as you would a bank account, then you will be successful at maintaining or losing weight. Caloric intake must be balance between carbohydrates, protein and fats.
Step 1
Write in your notebook the foods and beverages that you consume for one week.
Step 2
Write down the number of calories for each food or beverage. Include the percentage of carbohydrates, protein and fat. Multiply each reading by the number of servings that you consume. If a nutrition label is unavailable, use a site like NutritionData (see Resources) to find the information.
Step 3
Add up the total calories for the entire week. On average, the USDA recommends a daily caloric intake for men of 2,500 and 2,000 for women.
Step 4
Determine the average percentages of carbohydrates, protein and fats consumed for the week by looking at nutrition labels. According to the Mayo Clinic, you should aim for 45 to 65 percent of calories to come from carbohydrates (225 to 325g per day), 10 to 35 percent from protein (50 to 175g per day) and 20 to 35 percent from fat (44 to 78g per day).
Step 5
Adjust the ratio of carbohydrates, protein and fat as necessary to fall within recommended ranges.
Step 6
Repeat Steps 1 to 5 once a month to monitor your intake.
Tips and Warnings
- Remember: Calories In - Calories Out = Weight Loss. Always include physical activity into your daily schedule.
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