Track Calories
Complete step-by-step checklist to track calories covering determine your daily calorie target and choose a calorie tracking app, and essential action items.
Determine your daily calorie target
Calculate your Total Daily Energy Expenditure (TDEE) and decide deficit or surplus based on goals
Choose a calorie tracking app
Download apps like MyFitnessPal, LoseIt, or Cronometer for easy logging
Get a food scale
Purchase a digital kitchen scale for accurate portion measurements
Log breakfast calories
Record all foods and beverages consumed during breakfast
Log lunch calories
Record all foods and beverages consumed during lunch
Log dinner calories
Record all foods and beverages consumed during dinner
Log snacks and beverages
Record all between-meal snacks, drinks, and any extras consumed
Use barcode scanner for packaged foods
Scan packaged food barcodes in apps for quick and accurate calorie data
Measure cooking oils and condiments
Log oils, butter, dressings, sauces, and condiments as they add significant calories
Track calories from drinks
Log all beverages including coffee, tea, juice, soda, milk, and alcohol
Log restaurant or takeout meals
Look up restaurant nutrition info or estimate based on similar meals
Track daily total calories
Add all logged items to see total daily calorie intake
Track weekly calorie average
Calculate weekly average to account for daily fluctuations
Compare actual intake vs target
Compare your logged intake with your daily calorie target and adjust accordingly
Review calorie tracking weekly
Analyze weekly patterns to identify areas for improvement or overconsumption
Adjust calorie target based on progress
Modify daily target based on weight loss, gain, or maintenance trends
Identify hidden calorie sources
Find sneaky sources like sugary drinks, snacks, and cooking oils that add extra calories