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Counting Calories: Learn the Basics

Reviewed by Claudia Levi, R.N.
September 12, 2024
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Managing your weight can be a balancing act. While many factors can affect your weight, calories play a big role. For example, eating more calories than you use for physical activity can lead to weight gain. And eating fewer calories than you burn can lead to weight loss.

So, calorie counting can be a helpful and effective tool when you’re trying to manage your weight.

Unlike restrictive diets, calorie counting can allow you to eat what you like if it fits within your calorie “budget” (so a cookie is not off-limits if you have a craving!). But eating several balanced meals and snacks made of healthful ingredients is likely to be more satisfying to you—and better for your overall health—than eating fewer calorie-dense treats that equal the same number of calories.

Here's what to know to get started counting calories for weight management.

Why Calories Matter for Weight Management

Calories are a measurement of the amount of energy in food or drink. Your body uses those calories for the energy it needs to keep functioning in your daily activities.

When you take in more calories than you use, your body stores those extra calories as body fat, which can cause you to gain weight.

On the other hand, if you eat fewer calories than you use, you’re likely to lose weight.

How to Figure Out Your Calorie Target

Counting calories works best when you have an estimated number in mind. Your daily calorie requirements will depend on different factors, including your age, sex, height, weight, level of physical activity, metabolic health, and more.

As a general guide, daily recommended calorie intakes are given in these ranges:

  • 1,600 to 2,400 calories per day for most adult women
  • 2,200 to 3,000 calories per day for most adult men

Your calorie target will also depend on your weight management goals. A pound of fat equals about 3,500 calories. So, to lose 1 pound, it’s estimated that you need to burn about 3,500 calories. That math works out like this: If you cut about 500 calories from your typical diet every day, you could lose about 1 pound per week.

The opposite is true as well. If you eat an extra 500 calories per day, you may gain about 1 pound a week.

To figure out your target, begin by writing down your typical diet—the foods and drinks you consume in an average day. Then, calculate the total calories. If you want to lose about 1 pound per week, subtract 500 from your total calories for each day. That’s your target calorie intake for weight loss.

Calorie calculators like this one from the Mayo Clinic can help you figure out an estimate as well.

How Many Calories Are in the Foods We Eat?

Carbohydrates, protein, and fat all contain calories and are the main energy sources for the body. Carbs, protein, and fat (or macronutrients, as they’re called) contain different amounts of calories per gram.

  • 1 gram of carbohydrates = 4 calories
  • 1 gram of protein = 4 calories
  • 1 gram of fat = 9 calories

As you can see, fat is the most calorie-dense macronutrient. Gram for gram, you can eat more healthy carbs and lean proteins for the same calories as fat.

Tips for Counting and Cutting Calories

When the goal is weight loss, cutting calories is key. Here are a few ways to enjoy yourself while taking in fewer calories.

Choose nutrient-dense foods. Swap high-calorie foods for options that are higher in nutrients and fiber, a type of carbohydrate found in plant-based foods like fruits, vegetables, legumes, and whole grains.

Rethink your drink. Juices, milk, sodas, coffee drinks, and other beverages can contain a surprising number of calories. Check in on what’s in your drinks and swap them out for low- or no-calorie options, including plenty of water.

Add in more vegetables. Veggies are low-calorie foods that offer many health benefits. Filling up on veggies may keep you from reaching for higher-calorie options, or help you reduce the portions of those foods.

Check food labels. The nutrition facts will list the number of calories per serving. Take note of the serving size to know exactly how many calories you’re consuming. It’s easy to consume more calories than you think when your portion is bigger than the listed serving.

Use a calorie counter app to simplify the process. Many apps let you search for foods and enter your portion size, and they provide nutrition information and calories for you.

Remember: For successful weight loss, calorie intake is only a piece of the equation. The energy you spend also matters. Getting regular physical activity can help you hit your calorie target, since you’ll be burning calories.

Combining healthy eating and activity is the key to success in maintaining a healthy weight or losing weight.

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