A Complete Guide to Count Your Calorie Intake

If you are reading this article, then chances are you are most likely interested in losing weight, gaining weight, or maintaining your weight. Counting your calories is not complicated, however, your goal should be perfectly identified in order to determine why you need to count your calories.


The reason for doing this is quite simple, while there are three different goals, these are just merely three different ways that you can control your weight, and all three of this are achieved through different modifications of exactly the same thing, which is counting your calories.

Take note that in order for you to lose weight, you need a smaller amount of calories that you need to burn. This sounds easy, but not always as simple to perform.

Managing your food consumption can be quite tricky, but if you master how to count your calories the right way, you can eat almost anything without going past your target calories for a day.

In this guide, we have provided some information that can get you started on counting your calories, and understand how to prepare your meals according to the allotted calories you are required to intake for each day. Let’s start at the very beginning.

How Many Calories Should You Eat for Each Meal?

First of all, things, how many calories you will need to intake for each meal will depend on factors like your gender, age, weight and level of activity in a day. For example, you are a female aged at 26, an athlete, you will need more calories than that of a normal person who doesn't exercise regularly.


Probably at around 2000 calories a day, to stay in shape and get the energy that you need while working out. Calorie counting will be different, however, if you are trying to loose weight. You will need to generate a calorie deficit by eating fewer calories than what your body already starts to burn off while you are working out.

So if that were the case, if for example, you are a person who is weighed at 80kg, and your height is at 5'3", slightly active, and aged at 26, your daily caloric intake should be around 2097.

If you do not know how to compute how many calories you need in a day, you always have the option to look for calorie calculators online to help you compute your needed calories for a day.

Set a Target Body Weight

Once you have successfully calculated the calorie requirements for you to loose weight, it is now time to set a target body weight that you will most likely want to achieve. Your target weight should be according to your body mass index, which falls around the normal range of about 18.5 to 24.9.

So for example, if you are a 35-year-old female, lightly active, and with a height of 5 feet 6 inches, weighing at 160 pounds, then you will most likely need around 1,978 calories per day to maintain the weight that you already have.


If you want to weigh lighter, for example around 145 pounds, you need to set the weight in the calorie calculator to the weight that you want to achieve which is 145.

Once you have inputted this into the calculator, it will show that you should at least intake a daily caloric limit of at least 1,884 calories per day to maintain your target weight of 145 pounds.

Remember that one pound of body fat has around 3,500 calories; reducing 100 calories per day will cause you to lose one pound of weight in a duration of 35 days.

If you cut out the calories that equate to one slice of buttered toast from your diet, you can lose around 15 pounds in a year and a half. Similarly enough, you can also gain the exact weight that you lost by eating 100 calories extra in one day.

If you want to lose weight, you must reduce the calories that you already have set, but should not be lower than 1300 calories in a day, because these types of diets can cause you to loose nutrients and vitamins.

Another effect of this is that very low-calorie diets can put your body into starvation mode which we do not want, it would be better to obtain a healthy amount of calories so that your body does not become weak. This will also cause your BMR to drop.


If your BMR drops, you also reduce the possibility of weight loss, since you do not eat enough calories a day, you will tend to eat more than you are allowed to because you are depriving yourself of eating properly and will end up in weight gain.

Be sure that you set a realistic number for you to achieve, so that you do not end up starving yourself to death because you desperately need to lose weight. losing weight means that you also have to be healthy in the process.

Lacking the proper discipline and self control will not only result in bad outcome towards your diet, but it will also mean that you loose all the nutrients and vitamins that you need to energize yourself while you are working out, plus it can result in some really bad health problems in the future if you continue to lower you calorie intake below 1,300.

Final Words

All in all, calorie counting is not hard at all, but you have to maintain a healthy amount of calories that you can work with so that you do not end up risking your diet because you starved yourself to death.

Crash diets are never the best way to go about losing weight. This means that you also have to take responsibility for your health as much as possible, and follow the right way.

To be successful with any diet, whether it would be to gain muscle or lose fat, you must always maintain the correct way of counting your calories to ensure that you do not end up hurting yourself or risking your health in the process.

It takes hard work to be able to achieve a fit body, and cheating will never do you right. The correct way is to maintain a healthy lifestyle, and good eating habits, to ensure your success.

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