Calculating the total calories you consume in a day is as simple as adding up the calories in the various foods and beverages you consume. Foods sold in markets, grocery stores and supermarkets are required to be labeled with nutritional information, including total calorie counts. For foods that come unlabeled, such as fruits and vegetables, you can use online resources to look up caloric content. Consult your health care professional before making changes in your diet.
Step 1
Record the exact amount of all foods and beverages you consume daily in a food journal.
Step 2
Look for the calories per serving on the nutrition labels located on the packages of what you ate. This is near the top of the label. Or look up the calories per serving on an online calorie counter or the USDA Nutrient Database.
Step 3
Divide or multiply the amount you ate of each item by the amount of calories on the label, and write the calorie counts down in your journal.
Step 4
Add the amount of calories you've consumed that day, using a calculator. If you've accurately measured the foods you've consumed, you will have an accurate number of total calories consumed that day.
Tips and Warnings
- LIVESTRONG.com's MyPlate allows you to create a profile to keep track of your day-to-day caloric intake. The USDA has a comprehensive database of food produced, sold and served in America, including fast-food items. Suggested daily caloric intake varies depending on gender, size, weight and daily activity. Athletes and people in cold climates require more calories in a day. To find out how many calories you need to consume in a day to maintain vital body functions without burning fat, use an online basal metabolic rate calculator.
Things You'll Need
- Journal
- Calculator
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