Beginner’s Guide to Counting Calories for Weight Loss

Why Counting Calories Can Help With Weight Loss

Counting calories isn’t for everyone, and some people don’t need to do it because they already have experience with nutrition and portion control. But honestly, calorie counting can help you stay aware of what you’re putting into your body and whether it’s actually worth eating.

I like to think of calories as money. Every day, I have 1,200 calories to “spend.” Because of that, I try to spend those calories on foods that will keep me full, support my digestive system, and leave me feeling satisfied throughout the day. If something is too “expensive” in calories, I’ll usually decide not to eat it, even if I initially wanted to. I’d rather save those calories for something more filling or enjoyable later.

Sometimes, you’ll be surprised by how many calories certain foods or fruits contain. Those calories can add up very quickly throughout the day. Once you learn how many calories you burn from exercise, like doing 100 jumping jacks, you might decide that the chocolate latte just isn’t worth it.

What Is Basal Metabolic Rate (BMR)?

If you’re just starting to count calories, it’s actually pretty simple. First, you need to know your metabolic rate, also called your basal metabolic rate (BMR). This is the number of calories your body burns naturally without exercise or physical activity. You can find this out by using a calorie calculator.

To calculate it, you usually need to enter your age, gender, height, and weight. The calculator will then estimate how many calories you should eat each day depending on your answers.

Once you know your metabolic rate, you’ll have a better understanding of how many calories your body burns while resting. From there, you can adjust your calorie intake based on your daily activity level. Then, the results will show a calorie amount for maintaining your weight, mild weight loss (.25 kg loss a week), weight loss (.5 kg loss a week), or extreme weight loss (1 kg loss a week).

Healthy Weight Loss vs Extreme Dieting

The maximum recommended weight loss per week is around 1 kg or 2.2 lbs. Losing more than that may be unhealthy and could increase the risk of health complications.

It’s also generally recommended that adults avoid eating fewer than 1,200 calories per day unless supervised by a healthcare professional. Consistently eating too little can lead to problems such as fatigue, nutrient deficiencies, slower metabolism, muscle loss, and hair loss. Your body still needs enough nutrients and energy to function properly. You can also develop an eating disorder, so always check with your doctor before deciding on a diet plan.

fYou can also develop an eating disorder, so always check with your doctor before deciding on a diet plan. That’s why it’s important to take a slow and steady approach to weight loss. A balanced combination of calorie counting, regular exercise, and healthy eating habits is usually the most sustainable way to lose weight and maintain your results.

Counting calories can also be important for people who tend to undereat rather than overeat. Keeping track of calorie intake can help ensure they’re eating enough to stay healthy and give their body the nutrients and energy it needs. It can also help prevent unhealthy or overly restrictive diets.

How to Start Tracking Calories

After you figure out how many calories you need to lose weight, you can start tracking what you eat. At first, counting calories can feel difficult because you might forget to log foods or struggle to find certain meals in the database, which means you’ll have to estimate portions and calories.

I personally use MyFitnessPal to track my calories. I’ve tried other calorie-counting apps before, but none worked as well for me. The app has a huge food database and many useful free features.

For example, you can scan a product’s barcode to instantly find the calories, nutrition facts, and ingredients. Then, all you have to do is add the food to your food diary for the day to keep track of your calories.

The app also calculates everything for you automatically. You can track breakfast, lunch, dinner, and snacks. There are also sections for water intake and exercise, so you can keep everything organised in one place.

Are Premium Calorie Tracking Features Worth It?

If you’re willing to pay, you can access premium features that let you take a picture of your food and estimate how many calories it contains. I’ve personally never used that feature, so I can’t really talk about the pros and cons. However, I do think it’s a useful feature to have, especially for people who want a quicker and more convenient way to track their meals.