Whether you want to gain weight, lose weight, lose fat or maintain your current body size, the need to manage your caloric intake is often born of a desire to make your health better. By counting how many calories you consume, you not only empower yourself to control your weight fluctuations but also develop your healthy habits for the future. It also helps you to be able to create your food recipe for losing weight like weight loss smoothies. Now let’s read this article to know how to calculate calories to lose weight.
Determine a Daily Caloric Intake to Lose Weight
If you are finding the way to lose weight, you should create a calorie deficit by eating less than your body burns off. So you must know how many calories you should eat every day to lose weight. The exact amount of calories your body need will depend on some different factors. It includes your weight, gender, age and activity levels.
Thanks to advances in technology, putting calorie counting into practice can be relatively effortless these days. There are lots of apps and websites are available to simplify the process by giving quick and easy ways to log the food you eat.
Here’s a list of some of the most popular free calorie-counting websites/ apps: My Fitness Pal, Lose It!, FatSecret, Cron-o-meter, SparkPeople.
Weigh and Measure Your Portion
In general, all packaged foods contain a nutrition fact label; this will be pretty easy to do. The information is often presented in the form of a chart, which can be found on the back or side of the package. In case your food doesn’t have a nutrition label like at a restaurant, try looking up dishes or ingredients and estimating how much it is. There are some common serving sizes compared to household items that can help you to calculate your portion sizes to have a perfect weight loss meal.
One serving of rice or pasta (1/2 a cup): like a computer mouse or rounded handful.
One serving of meat (3 oz): like a deck of cards.
One serving of fish (3 oz): like a checkbook.
One serving of cheese (1.5 oz): likes lipstick or the size of your thumb.
Two tablespoons of peanut butter: like a ping pong ball.
One serving of fresh fruit (1/2 cup): like a tennis ball.
One serving of green leafy vegetables (1 cup): like a baseball.
One serving of vegetables (1/2 a cup): like a computer mouse.
One teaspoon of olive oil: like one fingertip.
If you cook yourself at home, you can use scales or cups and measures to determine how much you should eat. In general, scales are the most accurate to help you calculate calories to lose weight.
Calculate Total Calories of Your Meal to Lose Weight
When having known about the portion, then you can calculate total calories by combining it with the number of calories in each ingredient. If your food has a nutrition facts label, you won’t have to calculate it anymore. But how can we figure out the calories in fruits, vegetables and other foods without a nutrition label? There are dozens of calorie-counting books on the market to help you get information about your ingredient. Moreover, you also can get similar information for free on the Web.
Remember to include ingredients like shortening, butter, oil, and bread crumbs. These are usually left out of calculations because we don’t think it is the main components of the dish. But if you use a lot of them, it can ruin your effort to calculate calories to lose weight.