Calories are a measure of energy, normally used to measure the energy content of foods and beverages.

The amount of calorie intake needed to lose fat for each individual depends on the type of workout you are doing, your body weight and your gender.

To lose weight you have to maintain a calorie deficit in your day to day activities.

This mean eating fewer calories than you burn.

An average woman needs to eat about 2,000 calories per day to maintain her weight and the average man needs 2,500 calories a day to maintain his weight.

By average you should be 1100 calories deficit per day to lose 1 kg per week. which means cutting 7700 calorie each week. Because 7700 calories equal about 1 Kg of fat, it’s estimated that you need to burn about 7700 calories to lose 1 Kg.

So, in general, if you cut about 500 to 1,100 calories a day from your typical diet, you’d lose about 0.5 – 1 Kg a week.


You make better choice

When you keep a keep journal or track your meals, you make better choices. You become accountable to yourself, and you can track your progress better.

Prevents overeating

Most people don’t overeat vegetables, fruits or protein so this mostly applies to carbohydrates and fat. Keeping track of how much you eat will startle you by the amount of food you overeat.

Help you plan your workout better

To lose weight, meal planning and workout planning go hand in hand, counting calorie will give you insight on how much you need to burn during your workout session helping you plan your workout better.

How to Count?

  • Keep a journal

Use calorie-tracking app on your smartphone or note it down somewhere.

  • Measure accurate

Measure your food portion size preferable with standard size measurements like, teaspoon, tablespoon, cup or in grams.

  • Calculate calories

You can find the corresponding calorie content from site like MyFitnessPal.

  • Be Thorough

Record everything from snacks and candies to the little bites you took from your dining partner’s dessert. You would be surprised how the small indulgences throughout your day add up to a big change in your weight loss results.

  • Record your macros

In addition to recording your total calories, consider tracking macro-nutrients such as protein, carbohydrate, and fat grams. This can be especially important if you are trying to eat a lower carbohydrate or lower fat diet. If you use a food app, these numbers will automatically be recorded for you when you input your food.