How to Count Calories: A Simple Step‑by‑Step Guide

The short answer: Log what you eat consistently, estimate portions, and review your daily energy balance (calories in vs. out). Consistency beats perfection.

Step 1 — Set a simple goal

Pick a goal: maintain, lose slowly (250–300 kcal deficit), or lose faster (400–500 kcal deficit). More aggressive cuts are harder to stick to.

Step 2 — Log meals with photos or text

Right after eating, snap a photo or describe your meal in plain English. Editing beats forgetting. Add drinks and snacks.

Step 3 — Estimate portions without stress

Use your hand as a guide: palm ≈ 3–4 oz protein, fist ≈ 1 cup, cupped hand ≈ ½ cup, thumb ≈ 1 Tbsp. Refine later if needed.

Step 4 — Review your energy balance

Check calories in vs. out (BMR, steps/activity, exercise, TEF). Aim to hit your target range most days, not every day.

Step 5 — Adjust weekly, not daily

If weight trend stalls for 2+ weeks, adjust target by ~100–150 kcal or increase activity.

Summary

Calorie counting works when it’s quick and honest. Log promptly, estimate portions, and track the overall trend—not every gram.