The scientific name for energy in foods is the kilocalorie, or Kcal. Technically, a kilocalorie is 1,000 calories, but the term "calorie" is generally used in the United States to describe the units of energy in food rather than the word "kilocalorie," or its abbreviation, Kcal. When counting Kcals to monitor your caloric intake for each meal, use the calorie numbers on the nutrition label.
Home-Cooked Meals
Step 1
Record the foods you eat during each meal in a spreadsheet, on a sheet of paper or on an Internet calorie-counting website. List the quantities of each food item next to the food title.
Step 2
Look on the food's nutrition label and record the Kcals in the food in the appropriate location on your spreadsheet, journal or website. Check the serving size to ensure you enter the appropriate Kcals. For example, if you have two pita rounds, and the serving size is one, multiply the Kcals listed on the label by two.
Step 3
Consult a calorie reference book or use the USDA Nutrient Data Laboratory's website to look up Kcal amounts for foods that do not have a printed nutrition label. Write down the Kcals for those non-labeled foods in your journal or input them numbers into your computer.
Step 4
List each individual food and beverage item for your meal. Remember to include condiments such as ketchup and salad dressings, and drinks such as colas or alcoholic beverages on your list, as those foods all contain Kcals. Use a calculator to add your total meal calories if you manually calculate your foods, or allow the spreadsheet functions or Internet calorie-counter to total your food intake for the meal.
Restaurant Meals
Step 1
Ask for the nutritional information available from most major restaurant chains and some local restaurants. Record your entree, side dish and beverage selections in a notebook, on your smartphone or input the information into your laptop computer.
Step 2
Add the Kcals, or calorie amounts, from each food item you consume. Divide the listed calorie amounts in half, if you only eat half the serving size.
Step 3
Use an Internet calorie-counter or a calorie reference book to find the approximate number of calories in restaurant meals without published nutritional information. List your meal choices, such as one piece of grilled chicken, 2 cups of salad and one roll on a sheet of paper. Look up each individual food item's Kcal level, and write the number next to each food. Add the totals together.
Tips and Warnings
- Save your spreadsheet or journal entries to refer back to later. Tally the number of calories you eat throughout the day, and compare the amount to your ideal caloric intake. Reduce your Kcals by about 500 a day, if you desire to lose weight.
- Cooking method is also a consideration. If foods are cooked in oil, they are going to have more calories than foods that are steamed. Ask restaurant servers about extra calories that may be added to your foods such as butter, oil, high-fat dressings or fried croutons.
Things You'll Need
- Paper
- Computer (optional)
- Calculator (optional)
References
- National Institutes of Health; Diet -- Calories; David Zieve, et al.; June 2011
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- USDA Nutrient Data Laboratory: Search
- The Consumerist; The Ultimate Chain Restaurant Nutrition Guide: Who is Hiding Information About the Food, and Who Isn't; Meg Marco; January 2007
Member Comments