If you’re on a health journey or trying to lose weight, you’ve probably heard the phrase “counting calories” thrown around a lot.

Do I think you could get away without counting calories? Absolutely.

However, I do think keeping track of your calories, at least temporarily is a great place to begin a weight loss journey.

Without knowing how much you are consuming it’s almost impossible to know where to begin.

That’s why understanding how to track your calorie intake can be everything when it comes to reaching your goals, whether it’s losing weight, building muscle, or just maintaining a healthier lifestyle.

And yes I do know how much of a pain it can be constantly keeping track of everything you eat. Let me tell you it does get easier.

The first week or two is always the hardest but over time, like anything else it becomes second nature.

But how exactly do you count calories? And more importantly, how do you do it in a way that’s not a huge headache?

Let’s break it down.

What Are Calories, Anyway?

Before we get into the nitty-gritty of counting them, let’s talk about what calories actually are. A calorie is simply a unit of energy. Your body needs energy to function, and this energy comes from the food and drinks you consume.

The three macronutrients—proteins, fats, and carbohydrates—provide the calories your body uses to fuel its daily activities, from basic functions like breathing and digestion to more intense activities like working out.

Here’s a quick breakdown of how many calories each macronutrient provides:

• Protein: 4 calories per gram
• Carbs: 4 calories per gram
• Fat: 9 calories per gram
• Alcohol: 7 calories per gram (though not a macronutrient, alcohol still contributes to your calorie intake!)

When you’re aiming for weight loss, the basic principle is simple: you need to consume fewer calories than your body burns in a day, creating what’s called a caloric deficit. But in reality, this is much more complex because our bodies are constantly adjusting to changes in diet, activity levels, and even stress.

Why Count Calories?

Counting calories can be an effective tool for managing your health and weight loss because it provides a clear picture of what’s going into your body. While it might seem tedious at first, tracking can help you develop a deeper understanding of your eating habits and guide you to make healthier choices.

Here’s why counting calories can be so helpful:

• Awareness: It helps you become more mindful of what you’re eating and how much.
• Portion Control: It can help you better understand portion sizes, so you don’t end up overeating.
• Track Progress: If you’re trying to lose weight or gain muscle, tracking your calories gives you feedback to see if you’re on the right track.

How to Calculate Your Daily Calorie Needs

To count calories effectively, the first step is figuring out how many calories you should be eating in a day. This is where your Total Daily Energy Expenditure (TDEE) comes into play. TDEE is the total amount of calories your body burns in a day, including everything from basic metabolic functions (like breathing) to physical activities (like walking or exercising).

You can estimate your TDEE using an equation called the Mifflin-St Jeor Equation. Here’s how it works:

For all you math freaks this is the equation, have at it. For everybody else here’s a free calculator 

• For men:
  TDEE = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For women:
  TDEE = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Once you’ve got your TDEE, you need to factor in your activity level. Here’s a general guide to how much you should multiply your TDEE by, depending on how active you are:

• Sedentary (little or no exercise): TDEE × 1.2
• Lightly active (light exercise or sports 1–3 days/week): TDEE × 1.375
• Moderately active (moderate exercise or sports 3–5 days/week): TDEE × 1.55
• Very active (hard exercise or sports 6–7 days a week): TDEE × 1.725
• Super active (very hard exercise or a physically demanding job): TDEE × 1.9

This will give you an estimate of how many calories your body needs to maintain its current weight. If you want to lose weight, aim to create a calorie deficit, usually around 200-500 calories less than your TDEE per day for safe weight loss of about 1 pound per week. If you’re looking to gain weight or build muscle, you would increase your calorie intake.

Step-by-Step Guide to Counting Calories

Now that you know how many calories you need, here’s how to actually count them:

1. Read Nutrition Labels

Nutrition labels are a great starting point for counting calories. They show you how many calories are in one serving of food, as well as the breakdown of macronutrients (protein, carbs, fat).

Pay attention to the serving size—it’s easy to eat more than one serving without realizing it.

For example, if you’re eating a bag of chips and the serving size is 10 chips, but you end up eating half the bag, you’ll need to adjust the calories accordingly.

2. Use a Food Scale

This is a GREAT tool to use and reasonably priced.

If you want to get precise, using a food scale is where it’s at.  Weighing your food gives you an accurate measurement of how many grams you’re eating, which you can then use to calculate calories.

For instance, 100 grams of chicken breast has a specific calorie count, so once you know the weight of your food, you can look it up in a nutrition database or use a calorie-tracking app.

3. Track Your Calories with an App

There are tons of apps out there that make calorie counting easier than ever. Popular apps like MyFitnessPal, Lose It!, or Cronometer allow you to log the foods you eat, track your calories, and give you a breakdown of your macronutrient intake. These apps often have large food databases, so you can easily search for foods and their calorie counts.

Most of these apps also allow you to scan barcodes on packaged food, which automatically inputs the nutritional info for you—super convenient!

Cool thing about these apps you can make recipes or add foods you usually eat quickly. That’s how it becomes easier overtime to track what you eat especially if you have a staple of foods you eat often.

4. Look Up Calories for Whole Foods

For whole foods like fruits, vegetables, meats, or grains, you may need to look up calorie counts in a database like the USDA Food Database or use your tracking app. Many foods don’t come with nutrition labels, so having a quick reference tool is helpful.

For example, an apple typically contains around 80 calories, while a cup of cooked quinoa has about 220 calories. Keeping a list of common foods and their calorie values can help you make faster decisions when meal planning.

5. Account for Cooking Methods

It’s important to note that cooking methods can affect the calorie count. For example, if you cook food with oil or butter, you need to account for the calories in those added ingredients. A tablespoon of olive oil has about 120 calories, so keep that in mind when preparing your meals.

6. Don’t Forget About Drinks

Ah liquid calories.

Drinks can be sneaky calorie bombers.

Coffee with cream, sugary sodas, or alcoholic drinks can add up quick. Real quick.

A standard can of soda contains around 150 calories, and cocktails can easily reach 200+ calories per drink. Your standard grande frapamachachino vanilla crunch swirl can be hundreds of calories!

Don’t forget to include these when counting your daily intake. (best to stay away from those Starbucks drinks 😉

Tips for Counting Calories Effectively

• Be Consistent: Track your food and drink intake consistently for the best results. It takes time to build the habit, but it’s worth it.
• Don’t Obsess: While it’s great to be mindful of calories, don’t let it consume you. The goal is to find balance.
• Use Portion Control: Calorie counting is not about depriving yourself—it’s about understanding portion sizes and making healthier choices.
• Stay Flexible: Life happens. If you go over your calorie target one day, don’t stress. Just get back on track the next day.

Zig Zag Calorie Counting

I love Zig zag calorie counting because it gives you freedom to eat more on certain days and less on others. This is great if you know you are going to a party or on vacation.

Zig zag is basically a way to keep your body guessing by mixing up your daily calorie intake instead of eating the same amount every day.

So, one day you might eat a little more, the next a bit less—it averages out over the week.

Here’s some examples:

 

Final Thoughts

Counting calories doesn’t have to be difficult or overwhelming. It’s simply a tool to help you better understand what you’re putting into your body. By tracking your food, being mindful of portion sizes, and using resources like nutrition labels and tracking apps, you can take control of your health and work towards your fitness goals.

Remember, it’s all about balance. Whether you’re trying to lose weight or maintain a healthy lifestyle, understanding how calories work and making informed decisions will get you far.

So, grab a food scale, download an app, and start tracking—your body (and your goals) will thank you!

Don’t forget to drop a comment if this helped or if you have any questions 🤙🏼