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Home Weight Loss How To Easily Track Your Calorie Intake

How To Easily Track Your Calorie Intake

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Many individuals complicate their weight loss goals, but simplicity is key. Weight loss is actually quite straightforward – you need to consume fewer calories than you burn, creating a calorie deficit.

Determining your calorie target, however, is a little more complex. I recommend using an online BMR calculator to calculate your Basal Metabolic Rate (BMR), and then multiplying your result by the following:

1.2x (Sedentary Lifestyle, little to no exercise)

1.375x (Lightly Active Lifestyle, light exercise 1-3 times per week)

1.55x (Moderately Active Lifestyle, moderate exercise 3-5 days a week)

1.725x (Active Lifestyle, intense exercise 6-7 days a week)

1.9x (Extremely Active Lifestyle, extremely intense exercise or long training sessions)

This calculation will provide you with your daily calorie goal. You may need to make slight adjustments, but it serves as a good starting point. Now, to actually track your calories, I recommend using a food tracking app. Weigh your food before eating and log it in the app, even if it’s just an apple. This way, you’ll have an accurate record of what you’re consuming. Consistency is key, so try eating similar foods most days of the week. While it may seem repetitive, it simplifies tracking and allows for experimentation once you’re comfortable with counting calories.

Remember, you don’t have to eat the exact same thing each day. You can switch up flavors for snacks or change the protein and vegetable choices for meals while keeping the carbohydrates the same. By minimizing variation, tracking becomes easier.

As I mentioned earlier, keeping it simple increases the likelihood of sticking with it. Start with the basics and gradually build from there. Also, it’s important to consider the quality of the calories you consume. However, as a personal trainer with over a decade of experience, I’ve observed that most people fail in the long run because they try to change too much too soon. That’s why I suggest initially focusing solely on counting calories without restricting any specific foods. For long-term success, your diet should be something you can sustain and enjoy. Once you have established a solid foundation of calorie counting habits, you can delve into other factors in more detail.

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