Having embarked on the path of proper nutrition and weight loss, many limit themselves and sit on the hated chicken breasts with buckwheat and cucumbers. But in fact, a healthy diet includes a huge number of all kinds of foods. And even if you deviate a little from your diet plan and eat something that is not entirely healthy and healthy, it will not harm your weight loss in any way if you know how to count calories in your favorite dishes.
To ensure that your meals are always tasty and varied and at the same time help improve your figure, count calories and enter what you eat in a food diary. At first glance, it may seem boring and routine, but once you learn the simple techniques, you will realize that counting calories is much easier and simpler than all the diets in the world. After all, it will allow you to eat your favorite foods and still achieve results.
How to use an online calculator
The application has a simple and user-friendly interface. To calculate the nutritional value of food, you should indicate the weight of the serving in grams and select the dish of interest from the list provided, after which detailed information about the quantity contained in it will appear on the screen:
- calories;
- proteins;
- fats;
- carbohydrates.
To make it easier for the user to find the information of interest, the application provides a search by name. When working with the program, you need to specify the name of the product in a special window, after which the system will automatically select from the list all results that meet the search conditions.
Considering that when eating a person rarely limits himself to one product, the application allows you to simultaneously calculate the indicators of several dishes, as well as determine their total energy value.
Attention! If you cannot find a product or dish, then try rephrasing the query, for example, instead of “fried potatoes” type “fried potatoes”, instead of “herring under a fur coat” type “herring under a fur coat”, etc.
How to count calories correctly: 10 rules
To start counting calories you will need a kitchen scale and a food calorie table . It is very easy to carry out calculations in the modern world of gadgets. You just need to download a special program to your phone and enter data into it. The application itself will calculate for you how many calories, proteins, fats and carbohydrates you have eaten. You just have to be honest with yourself and follow simple rules.
Calorie counting. Photo: Shutterstock
Rule #1
Don't fool yourself . Enter into the counter absolutely all the foods you eat. Don't forget that many drinks may contain more calories than the entire dessert. Sometimes we can grab a piece of chocolate from a friend on the go or take a sip of juice. It seems that nothing special will happen from this. However, in fact, it turns out that in this way you gained almost 500 extra calories per day.
№ 2
Do not taste food while cooking . Many housewives taste dishes while preparing their culinary masterpieces. And then they wonder where the extra weight comes from.
№ 3
the weight of the product into the counter in its raw form . This data will be the most accurate. In calorie counting programs, of course, you can find ready-made kbju products. They can also be used in a pinch, for example, if you are preparing a dish for the whole family. However, keep in mind that in this case you will have a large error in the calculations. Compare, for example: 100 grams of raw chicken fillet has 110 calories, and 100 grams of fried chicken fillet has 195.
№ 4
It is also better cereals and pasta dry before cooking . Do not forget that all products during heat treatment can both fry and evaporate, and absorb water, so their volume changes. For example, 100 grams of boiled buckwheat contains 120 calories, and 100 grams of dry buckwheat contains 343 calories.
№ 5
Weigh the fruit . Contrary to the myth that you can eat them as much as you want, they are actually quite high in calories and sugar. Therefore, they must be strictly taken into account in the diet.
In calorie counting programs, you can find approximate data for, for example, one medium banana or one medium apple. It is better not to use them, but to weigh the fruit yourself.
№ 6
When weighing a product , count only the edible part . For example, when you eat a banana, then take into account its weight without the peel, and when you eat a chicken leg, then enter into the counter only the weight of the meat without the pit. This is easy to do: first weigh the weight of a whole chicken leg. When you eat it, weigh the bones and skin separately, and then count the difference.
№ 7
Check the data on kbzhu , which are indicated in the calorie counting program, with the data on the packaging . Information in the counter is usually entered by the users themselves. And they are often inattentive.
№ 8
Do not use the prepared food data provided in the calorie counter . It’s one thing if you bought a ready-made salad in a store - in this case, you can trust the information on kbju on the packaging, because they always prepare it according to the same recipe. It's completely different when you use data on other users' prepared meals. When choosing, for example, “omelet with milk,” you do not know exactly how much milk the other person put in it.
This data can sometimes be used, but only in extreme cases. For example, when you ate at a party and don’t know how many ingredients the hostess put in the Olivier salad. In this case, you can rely on ready-made approximate data from the Internet. This will still give you an idea of the approximate calorie intake of your diet, but keep in mind that the information will have a large margin of error.
№ 9
Green vegetables (cucumbers, lettuce, etc.) do not need to be weighed or counted. They are extremely low in calories. Tea and coffee without sugar also have almost zero calories. However, if you add milk, sweeteners or anything else to your drinks, be sure to take this into account.
№ 10
The easiest way to calculate the kbju of a complex dish that you prepare at home is to simply weigh each ingredient separately and enter it into the calorie counter, which will add up all the data. If you are preparing a large dish for a family for several days, then you can calculate kbju per 100 grams . How to do this - read below.
An example of calorie calculation and menu adjustments
Using a calorie counter, you can calculate the nutritional value of both a small snack and a full breakfast, lunch or dinner within one or two minutes. Suppose you plan to eat for breakfast:
- fried potatoes – 150 g;
- stewed beef – 50 g;
- canned cucumber – 50 g;
- bread (sliced loaf) – 25 g;
- coffee with sugar – 250 g.
To determine the calorie content of breakfast, you need to enter information about each menu item into the application, indicating the name and weight of the portion. After the program processes the data, the user will be shown the calorie content of each dish, as well as the energy value of breakfast as a whole and the amount of proteins, fats and carbohydrates consumed. The user will be able to see the following results on the screen:
- fried potatoes – 288 Kcal;
- beef stew – 116 Kcal;
- canned cucumber – 8 Kcal;
- bread (sliced loaf) – 66 Kcal;
- coffee with sugar – 145 Kcal.
In total, breakfast contains 623 Kcal, the total weight of consumed products is 525 g, including:
- proteins – 17.63 g;
- fats – 26.63 g;
- carbohydrates 76.48 g.
If you need to lose excess weight, it is recommended to review the menu and choose an alternative to high-calorie foods. For example, fried potatoes can be replaced with a similar-sized portion of boiled potatoes, reducing breakfast calories by 165 kcal.
The calorie counter makes it easy to create a daily menu, which is important for people who are struggling with excess weight and must follow a diet that involves consuming a limited amount of calories and carbohydrates. On the website you can quickly determine the list of dishes and the volume of portions that you can eat during the day, without going beyond the established limits.
Why count calories in foods?
To lose weight once and for all, first of all, you need to learn a simple truth: we don’t get fat from any specific foods, potatoes or candies, we gain weight solely for one reason - a calorie surplus. When you eat more calories than you burn, you gain extra pounds. This is a basic law, and there is no escape from it.
This means that if you want to lose weight, you must burn more calories than you consume, creating what is called a “calorie deficit.”
How to do it?
The first way is to switch to low-calorie foods and live in a state of constant restrictions and prohibitions.
The second way is to calculate your calorie intake for weight loss and simply enter all the foods you eat into the counter, maintaining a certain balance of proteins, fats and carbohydrates.
The second path, although it seems more difficult at first glance, will actually lead you to your goal more quickly and make losing weight more tasty and comfortable.
Of course, when you start counting calories, you will encounter some difficulties. For example, you will come across products whose energy value will be quite difficult to determine. Kbju is always indicated on the packaging of all products in stores. But what if you come to visit and are treated to Olivier salad? What if you prepared your favorite borscht for the whole family? We'll tell you how to count calories in complex dishes, and what to do if you don't know the energy value of food. But first, some important tips.
First find out:
- How to calculate your daily calorie intake for weight loss
Why is it important to calculate the calorie content of prepared food?
On the packaging of any product you can find information about its calorie content. However, heat treatment changes the energy value of products. An illustrative example is an apple, 100 g of which in its raw form contains 47 Kcal, and when baked - 89 Kcal.
Considering that a person mainly eats not raw, but prepared foods, counting calories for weight loss on a calculator allows you to accurately find out the nutritional value of cooked food and correctly formulate a menu.
An example of calculating the calorie content of a complex dish
Let's consider calculating kbju per 100 grams using the example of pumpkin casserole. We take pumpkin, eggs, flour, sweetener. We weigh each ingredient and enter it into the calorie counter.
The total calorie content of the dish turned out to be 829. At the same time, the whole casserole contains 26 grams of protein, 20 grams of fat and 165 grams of carbohydrates.
To find out the calorie content per 100 grams, you need to divide the total calorie content (829) by the total weight of the dish (774 grams), and then multiply the resulting figure by 100.
- 829:774x100=107 kcal
To find out the amount of protein in 100 grams, we divide the total amount of protein (26 grams) by the total weight of the dish (774) and multiply by 100.
- 26:774x100=3.3
To find out the amount of carbohydrates in 100 grams, we divide the total amount of carbohydrates (165) by the total weight and multiply by 100.
- 165:774x100=21
To find out the amount of fat in 100 grams, we divide the total amount of fat (20) by the total weight and multiply by 100.
- 20:774x100=2.5
It turns out that the kbju per 100 grams of pumpkin casserole is 107/3,3/2,5/21
Calculation of daily nutritional intake
The daily nutritional intake should be determined individually for each person. This indicator depends on:
- growth;
- age;
- weight;
- gender identity;
- level of physical activity.
The intensity of weight loss is also taken into account - the faster you need to get results, the lower the energy value of the food consumed should be. However, regular malnutrition and intense weight loss are fraught with negative consequences for the body. Therefore, in order to correctly calculate the amount of food consumed, it is recommended to use a calorie calculator for weight loss and a body mass index calculator.
Calorie calculator for weight loss
Online calorie counter for weight loss is a convenient and easy-to-use application. With its help, you can calculate the optimal amount of calories consumed per day. At the same time, a number of individual parameters are taken into account, including weight and height, as well as lifestyle and the desired result.
Counting calories will be useful not only for losing weight, but also for gaining weight. This applies to people who are underweight or who are in the active phase of sports training and want to increase muscle size.
What data and why do you need to enter into the application?
In order to correctly calculate calories, you need to enter all basic personal data. Based on this information you will receive a finished result. You will need to provide the following information:
- Gender - due to physiological characteristics, with equal height, men have greater mass due to greater muscle volume and other physiological characteristics, accordingly, indicators depending on gender will vary significantly;
- Age – with age, the rate of metabolism and the efficiency of assimilation of certain foods changes. Age must be taken into account when calculating data and in further training or when calculating consumption rates;
- Height - the higher the height, the higher the weight proportions for each person;
- Weight is the starting point; further calculations are based on this number;
- Lifestyle is an indicator for determining the level of physical activity and energy expended daily;
- Goal - as stated above, using the service will help you lose weight, gain shape and develop muscles, or maintain optimal shape in the future without much effort, simply by eating the right foods.
In order not to get erroneous data, it is better to use scales and measure your height.
Advantages
Calorie counter for daily consumption, easy and efficient to use. It has the following advantages:
- Free and without a usage limit - you can use the application at any time in order to receive updated data;
- There is no need to create complex formulas - enter the main indicators, and the result will immediately appear on the screen;
- Universal calculation system - you can get accurate data to achieve any goal, from losing weight to getting in shape.
We invite you to use the application for free and right now to start moving towards the figure of your dreams.
The presented set of applications will allow each user to determine the optimal diet for themselves. Using each of them, you will be able to develop your own balanced diet and achieve your goals in a short time. All calculators are free and can be used an unlimited number of times. We recommend planking and other exercises for weight loss.
We urge users NOT to self-medicate. For examination and diet prescription, please contact a nutritionist or attending physician.
We recommend:
