How To Calorie Count (TDEE Calculator Included)

How To Calorie Count (TDEE Calculator Included)


Facts about Calorie Counting



One of the most popular methods of gaining muscle, losing and / or maintaining weight is calorie counting. This is a proven method for reaching your desired body weight, it is a method that does not require extreme food or meal shake changes. If you are new to calorie counting, you may find it abit overwhelming, the thought of counting everything you put inside your mouth is kind of weird / challenging. However once you understand the rationale behind it and with some basic practice it becomes very easy to manage your weight.


What is Calorie Counting


Calorie counting is a weight management method where you count the calories of every food you intake. Commonly this has been made easy by the nutrition information labels found on food / drinks. Each and every food / drink you intake will have a corresponding calorie count. You add all of them consumed within a 24 hours period and that intake amount, both solid and fluid must be equal to your target value.


Knowing your Target Weight


To be able to know your Target Calorie Intake(TCI), you must first know your Maintenance Calorie Intake(MCI), this is the intake of calories that your body needs to keep your body running without losing weight or gaining weight. When you eat more than the MCI you are gaining weight and when you eat less than the MCI you are losing weight.


Your total daily energy expenditure (TDEE) and MCI can be calculated below:


Age years
Gender Male
Height FootInches
Weight Kg
Maintenance Calorie Intake:



Where Can you Get Calories


Calories are sources of energy. Daily, we need to have energy to fuel up our body and make it function accordingly. There are many functions that our body does every second. These functions do not only refer to exercising or being on the go. These even include breathing and all other activities that our body does.


Our body can store calories but it cannot create calories. This means that we need to eat food rich in calories; there are 3 basic nutrients that contain calories that are commonly found in food / drinks these include carbohydrates, fats, and protein. Carbohydrates and proteins have 4 calories per gram while fat has 9 calories per gram. Note that there are other nutrients that have a different calorie value, these 3 are just the basic and most common one. For example alcohol has 7 calories per gram.


How Many Calories you Should Intake Daily


As mentioned, if you are just maintaining your current weight, you must intake according to your MCI. But if you are to lose weight, you must intake less than that target. A safe way of losing weight is to lose 1-2 pounds a week; not more than that. Commonly those who overly cut their calorie intake do not find long term weight loss success. They ended up starving and become increasingly hungry for food. Having this state will not only affect you physically; it will also punish you emotionally and psychologically.


To be able to lose a pound of fat a week, you must be taking off 3,500 calories from your weekly calorie intake. This translates to cutting 500 calories from your daily intake. Note, there will be combination of loses a week that will contribute to your weight lose. It can be a combination of fat losses, water, and other elements.



Burning Calories to Lose Weight


Another effective method is to burn calories. In every activity we do, including sitting, computer work, bathing, and even sleeping has corresponding calories burned. That is why it was mentioned that the type of activity you do is also a determinant of your TCI.


If you are not able to take 500 calories less of your daily target, what you can do is to burn 500 calories more. This can be done by increasing your physical activities. Walking the dog in the park can burn 210 calories per hour while boxing a punching bag burns 420 calories per hour.


Note that exercise is not required to lose weight, but it can help with increasing your daily maintenance intake. This is due to the extra energy or calories expended in an exercise / workout session. This will allow you to eat more but still lose weight, for example if you carry out an hour long boxing session you might burn 420 calories this amount is added to your Targeted Calorie Intake (TCI), which is your intake amount that you must meet to lose / gain / maintain weight, whichever is your goal. A good example is if you are looking to lose weight and your MCI is 2200 and your looking to lose a pound a week therefore you have to eat 500 less calories a day, making your TCI; 1700. Any further exercise done that day is added to that number; TCI 1700 + 420 (boxing) = 2120, this means your new TCI for the day is 2120, which still means you are losing weight that day of 500 calories, meeting your 1 pound of weight lost each week.


Let’s Do the Counting


Thinking of calorie counting can be daunting. It’s like having a long list of food calorie values to know and how much you can intake and a long list of activities to determine how much you can burn. Yes, it can be daunting but it’s all worth it. To help you do this, there are calorie counting sites / mobile apps that can help track your progress / guide you. In saying that, using those services is a good start, and with a little bit of practice you will find that in no time, you will learn those common calorie food values and will be able to calculate if you are meeting your TCI all by yourself!


Supplements To Help:


To help with the food cravings taking a fat burner can aid in supressing those craving, increase your metabolism rate and your energy / focus. See our fat burner section for a more detailed look at how they can help.