Get Calorie Counter Spreadsheet

They require an average of 2,800 calories per day to maintain their weight and up to 3,000 if they're active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300 2,500 calories daily.

For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.

The average, moderately active woman between the ages of 26 50 needs to eat about 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Type a 1 in the Qty column, if you are eating a serving of that size. Or, type a different number, such as 0.5 or 1.5, if you are eating more or less than that. After you enter a quantity, the Calories column will show the total calories in your serving.

Using an app or online tool to record your meals and track your food intake is a very easy way to count calories.

To calculate this, divide a food or drink's calories from fat by total calories (this information is on the product's food label) and then multiply by 100. For example, if a 300-calorie food has 60 calories from fat, divide 60 by 300 and then multiply by 100.

Although every person's daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.

One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information.

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.