How to Calculate Calories Per Day to Lose Weight

An essential part of losing weight is keeping a food journal to log what you eat and drink daily. This gives you an idea of your current caloric intake and how you'll need to adjust your eating habits. Calorie counting can only work if you are honest with yourself, as sugary snacks or an alcoholic beverage can pack anywhere from 250 to 400 calories. Contact your doctor or dietitian if you require additional assistance with meal planning, or if you have a medical condition that requires a special diet.

Instructions

1

Ask your doctor about the number of calories that you should consume daily. Everyone's body is different, and your doctor will need to calculate your body mass index using your weight and height to determine your recommended weight.

2

Read the back of nutrition labels. All food purchased from grocery stores provide nutrition facts on the package's label. This label lists the amount of calories and fat in each food, along with other health information.

3

Portion according to serving size. Carefully read the nutrition label. Calorie count is based on serving size. Measure accurately to avoid overeating.

4

Watch your fluids. Juice, alcohol and caffeinated beverages can be calorie-heavy, counting toward your daily calorie limit. Monitor your consumption of caffeinated beverages and fruit juices. It's a good idea to replace them with water.

5

Ask for nutrition information when dining out. Many restaurants don't list calories on the menu. But if you choose to eat out, you'll need to know how much you're consuming. Ask your server for nutrition information, or stick to a salad with no croutons, cheese or dressing. You can also use olive oil instead of heavy creams as a dressing.

6

Use online calorie counters. If you're unable to check the amount of calories in something you're about to eat, use an online calorie counter. (Ref. 2.)