How to Count Calories to Lose Weight

phone app open showing calories and bowl with mixed salad and fork

Calories are to a body what fuel is to a car. Without them, our bodies can’t function. Proteins, carbohydrates and fats all contain different amounts of calories which is our main source of energy. All calories consumed by you, will either be used for physical energy or stored within the body as fat. The extra calories stored as fat will remain in your body unless you reduce your intake and count calories to lose weight. 

Maintaining weight is a delicate balance, but the formula is simple: if you consume more calories than you use, you gain weight. You lose weight if you use more calories during the day or during exercising than you eat. On average, cutting 500 to 1,000 calories per day from your regular diet will result in a weekly weight loss of roughly 0.5 kilograms.

Using a Calorie Count Calculator

To maintain the delicate balance that is calorie intake, you need to know a few steps on how to calculate how much calories you consume, versus how much you burn. Consider the following 3 steps when trying to lose weight: 

Step 1

The first step is to determine the number of calories your body requires per day to maintain your current weight. To do this, multiply your current weight by 13 (if you don’t work out at all), 15 (if you exercise 2-3 times per week), or 18 (if you exercise 5-7 days a week). The number you left with is roughly the number of calories you consume daily. 

Step 2

To lose weight, you need to reduce your daily calorie intake by at least 500 – 1000 calories. You can do this by either eating 500-1000 calories less per day or exercising more to burn off an extra 500-1000 calories. 

Step 3

The final thing you need to do is, repeat step 1 every week to rediscover your new daily calorie intake. The more weight you lose the fewer calories you need per day to healthily function. 

Calorie Count of Different Foods

In order to track the number of calories you consume within a day, you have to know the amount in all the foods you eat. To discover how many calories are in different foods, you can either look at the nutritional facts on the foods packaging or visit websites that have huge databases filled with food and their calorie content. 

If calorie counting seems a bit daunting, we have a better solution. Slender Wonder offers you a low-GI eating plan, together with Slender Wonder products as well as a series of injections that will help you lose weight healthily, without the need of counting calories. Contact slender wonder for your plan today!


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