Calorie Counting 101

[Rodman1]

Ok, this is great! Thanks

[anuragray006]

Thanks a lot for this info

[NhojNhoj]

Good post mate!

[Levinewman]

Losing weight is simple when you know how. You simply have to build muscle to increase your metabolism which will burn excess fat. When you build muscle, your body has to burn more calories just to keep those newly acquired muscle alive. You essentially will replace fat with muscle. The best way to achieve maximum weightloss and get cut is to do:

1. Full body workouts with weights 3 times a week.
2. Cardio exercise for at least 30-45 minutes
3. Don't reduce calorie intake!! Instead eat the right foods. Eating unhealthy food and not exercising is the reason for weight gain. The goal is to build muscle to build metabolism and lose fat. So in order to do that, you have to eat good food and enough protein.

This is a sure-fire 100% way to lose weight and burn excess fat.

[patricia1987]

good way to know what yuo well do

[dency45]

can anyone provide an accurate calories of boiled/grilled/roasted chicken breast? there are different results in fitness pal. -_-

[Abhibhava]

well i am new to this and I think your post is really helpful for me.

[pinoyballa]

There's tons of apps now that are advanced to easily track your macros. Nutrionist app or my fitness pal are a great tools to use.

[supremeweb]

What about law fat food? like sausages

[supremeweb]

me too this is nightmare!

[dchris17]

I don't know if you'll want to add this or not but I also weigh liquids. You can find charts online that transfer for you. For example (the only liquid I use with calories in it) a cup of 2% milk weighs 246g. If I use my measuring cup at home, 246g of 2% milk actually measures a little over 3/4 of a cup. So before I started doing this, I was getting more calories from milk than I thought.

Never even thought about doing that before

[supremeweb]

I like coke so much, drinking every day, I know it is bad, can't help myself. Diet coke is it bad?

[LordWolF]

I like coke so much, drinking every day, I know it is bad, can't help myself. Diet coke is it bad?

Diet coke is not bad, and coke is not bad, of course everything on the extreme is bad, but u can have ur diet coke or sugar coke, just remembering ur calories, and your goals.

[ThaiMuay]

Can I find a scale out and about or should I order one online? I got one from walmart or target before and it kind of sucked because it wasn't accurate and didn't weigh to the tenth,

[Heavlifter]

is it okay that I have a little bit of cashews while cutting?

[Heavlifter]

I like coke so much, drinking every day, I know it is bad, can't help myself. Diet coke is it bad?

diet coke is better but remember its all about calories in vs. calories out

[Ashleighxbeam]

I'm new to this website so forgive me if I'm somehow doing this wrong or this has already been answered.

I've never counted calories. If I had to guess I consume 1700-2200 / day. I'm getting different answers everywhere, as far as how many I should have to maintain my current weight. Folks are telling me anywhere from 1300-1800.


I lift 4 days a week. Have a job where I mostly sit, but also work part time as a massage student and care for horses daily. I do very little cardio - maybe 30 minutes to an hour / week.

Was wondering if anyone had any advice as far as my specific situation - I feel like 1300 calories isn't nearly enough. Thanks

[staceywipiti]

I'm new to this website so forgive me if I'm somehow doing this wrong or this has already been answered.

I've never counted calories. If I had to guess I consume 1700-2200 / day. I'm getting different answers everywhere, as far as how many I should have to maintain my current weight. Folks are telling me anywhere from 1300-1800.


I lift 4 days a week. Have a job where I mostly sit, but also work part time as a massage student and care for horses daily. I do very little cardio - maybe 30 minutes to an hour / week.

Was wondering if anyone had any advice as far as my specific situation - I feel like 1300 calories isn't nearly enough. Thanks

For a female of your size of 128 lb , 1300 calories would be fine for you and I dont see that amount harming you in any way and a lot of girls eat this amount , also you say you're wanting to know how much is needed to maintain your weight , well you need to ask yourself , are you losing weight, staying same weight , or gaining weight on your current 1700-2200 diet ?, a 500 calorie swing is plenty enough to be the decider of whether you gain , lose , or maintain. if you are not staying the same weight then you are not eating maintenance and are not enough or are eating too much, you just need to play with calories a bit until you get to your goal of either maintain , lose , or gain, (depends on what you want to do) and no you dont need to eat 1300 calories , you can try 1500 or 1600 etc. , until you're maintaining because 1300 might or might not be maintenance for you. You are new to counting calories and many people over estimate or underestimate what they eat whether they think they are accurate or not so I suggest you really do make sure you're tracking correctly, I suggest eat the same foods everyday for a while when you start out so you can be consistent and know exactly how much youre eating, yes counting is a pain but its the best way to be successful at this. Here is a tool that might help also, just plug in your stats http://www.calculator.net/calorie-calculator.html . best of luck

[knasty]

Any thoughts on marinating meats? How to factor in the marinade?

[austintip10]

Great information

[Cidphan]

Thank alot

[EmsNato]

Anyone knows where can I find a cheap scale to buy ?

[GirlsWantMe]

Calories i need to understand. There is so much info argh my brain!

[happyman255]

Calories i need to understand. There is so much info argh my brain!

Most foods have the calories on the package. If it says 30grams per 200 calories for example then weigh out 30 grams or whatever. It's a pain in the ass at first but it's absolutely needed to lose weight. Do not eat out at restaurants since cooks might add more or less to each dish. Fast food is super accurate since everything is pre packaged. Start at 2000 calories a day and in the first week monitor if your gaining, losing or maintaining weight then go from there. If you are losing 1-2 pounds a week then keep it at 2000 etc if you want to lose weight. I'm on a heavy calorie deficit looking to lose around 3 pounds a week but I wouldn't push it farther then that.

[Lechtej]

I also use MyFitnessPal.
After I started to use, my trenings give me very good results.
Before, I couldn't lose weight (just a little bit).
In June, July and August I trained a lot, but also controlled my (negative) energy balance:

runforfit.net/2016/08/30/lose-weight-report-1-why-the-progres-is-so-low

Here you can see my full story: runforfit.net
Regards

[bstarkfitness]

can anyone provide an accurate calories of boiled/grilled/roasted chicken breast? there are different results in fitness pal. -_-

Just measure your food raw dude

[RobinReese27]

Diet coke is not bad, and coke is not bad, of course everything on the extreme is bad, but u can have ur diet coke or sugar coke, just remembering ur calories, and your goals.

Good to hear this. Thanks

[hhcg]

Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014

[maxroegiest]

I used the fitpal calculator but the difference between what they say and what I actually calculate is enormous.

The calculator says I ate 2703 calories today, but I count 3224.

I read there is a 20% margin error but still. I think I could lose weight with 2700 calories and that is definitely not happening!

[sina3ati]

Very Helpful, thank you!