Hi there, I'm Teresa Howes and welcome to my fresh kitchen. Today, I wanted to talk to you about some ways for determining caloric intake. Weight loss is a calories in calories out equation anyway you look at it and to loose weight you need to eat less calories than your body burns and it sounds simple and it really can be but there are 3 things you need to know to help determine your daily caloric intake. First you need to know how many calories your body burns at rest. This is your basal metabolic rate. Then you need to set a realistic target goal for each day and then you need an accurate way to track those calories so you know you're needing your target. The best way to get your basal metabolic rate is to use the Harris Benedict Equation and this is a really simple calculation. You can find a calculator online and you'll just enter your age, your height, your weight, and your gender and it'll give you a number of how many calories your body burns at rest. Then depending on how active you are you'll multiply that by an activity factor which could range from .2 to .5. When you add those 2 numbers together now you know how many calories your body needs to maintain it's current weight. Now if you wanted to lose weight you need to shorten your metabolism by about 3500 calories for each pound of weight that you want to loose. So a realistic daily target then would be to shorten your calories by about 500 calories a day. So your resting metabolic rate and your activity needs were 1800 calories then you'd want to aim to have 1300 calories per day. So then how do you if you're on track to getting your daily caloric target. Well you need a method to track it and studies show that people who actually keep a food log actually do consume 10 percent less calories and up to half of those people actually change there eating habits so keeping a daily simple food log is the best way to understand your daily caloric needs. Some really good helpful ways to accurately track your caloric intake; getting a calorie counter, get a book. It's pen and paper, it's super simple, and use pen and paper to just keep track every single day and the more foods that you eat the more comfortable you'll get and you'll learn those calories. Another option would be to learn the Diabetic Exchange System. Now that is a system that breaks food into groups like fats, meats, fruits, and so on and assigns different portion sizes to each one of those groups and then the corresponding amount of calories. This a very effective and sustainable way to track your calories forever but there's a little bit of a learning curve as you get comfortable with the portion sizes and the food groups. The last option and probably the most popular these days would be to download an app on your phone. There's hundreds of free apps out there right now but the best 2 that I think are fat secrets and my fitness pal. They're free to download, you just plug in your metrics and you can use they're database to enter all your calories.