If you’re on a health journey—or just trying to make peace with the bathroom scale—you’ve probably heard the phrase “counting calories” tossed around more than influencers say ‘gut health’ on Instagram.

Now, do I think you have to count calories to lose weight? Not necessarily.

But do I think it’s a smart place to start? Absolutely. Especially if you’ve got goals and no clue what’s going on with your daily intake.

Because let’s be honest—if you don’t know how much you’re eating, It’s like trying to bake without checking the recipe. You might end up with a cake… or a brick

That’s why learning how to track your calorie intake—at least for a little while—is a solid first step whether your goal is fat loss, muscle gain, or just feeling better in your jeans.

And yes, I know it can feel like a full-time job at first. Tracking everything that passes your lips? Annoying and repetitive. But give it a week or two, and I promise it becomes less of a chore and more automatic—Kind of like flossing—annoying at first, but eventually you feel weird not doing it

So how do you actually count calories without turning every meal into a math quiz?

Let’s find out.

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What Are Calories, Anyway?

Before we start obsessing over the numbers, let’s get one thing straight: a calorie is just a unit of energy. That’s it. Not a moral judgment. Not a reason to feel guilty about pizza.

Your body uses calories to function. Whether you’re crushing a workout or just lying on the couch questioning your life choices, you’re burning energy.

Here’s what fuels the fire:

• Protein = 4 calories per gram

• Carbs = 4 calories per gram

• Fat = 9 calories per gram (the high-roller of the group)

• Alcohol = 7 calories per gram (not technically a macronutrient, but your body still notices)

If your goal is weight loss, the formula is deceptively simple: burn more calories than you consume. That creates a calorie deficit. But because your body is a clever little machine, it will constantly adapt—so the process isn’t always as straightforward as the math suggests.

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Why Count Calories at All?

Sure, it’s not glamorous. Nobody brags about their food journal on a Friday night. But here’s why it works:

• Awareness: You realize that “just a handful” of almonds is somehow 200 calories.

• Portion Control: You start to see the difference between a portion and what restaurants wish a portion was.

• Progress Tracking: When the scale isn’t moving, but your tracking is tight, you’ve got real data to adjust instead of throwing spaghetti at the wall (figuratively… or not).

Basically, calorie counting gives you a clearer picture of what’s actually happening—beyond vague guesses and food guilt.

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 or ounces 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—yes it’s convenient af.

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 little 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:

 

If you’ve made it this far, congrats—you officially care about your health more than 90% of Instagram.

Counting calories doesn’t have to feel like a second job. Think of it as a tool—like a GPS for your nutrition. You’re not obsessing over every crumb; you’re just getting a clearer picture of what’s going into your body.

By tracking what you eat, paying attention to portion sizes, and using simple tools like nutrition labels or apps, you’ll start making choices that actually support your goals instead of just guessing and hoping for the best.

And remember, this isn’t about perfection—it’s about awareness and balance. Whether you’re aiming to drop a few pounds or just keep things running smoothly under the hood, understanding how calories work is a solid step in the right direction.

So grab that food scale, download the app you’ve been avoiding, and start tracking. Your goals might not thank you with flowers, but your jeans probably will.

Got questions? Confused? Mildly annoyed? Drop a comment—I’m here for it. 🤙🏼