8 Tips for Counting Calories Without Mistakes

8 Tips for Accurate Calorie Counting

1. Weigh foods instead of measuring by eye.

Kitchen scales are your main assistant. A “tablespoon” of butter can differ in calorie content by 2 times, depending on whether it is heaped or not.

2. Consider oils and sauces

The most common mistake is not counting the oil for frying and seasoning. One tablespoon of oil is 120 kcal.

3. Count raw food calories

The weight of prepared dishes differs from raw ones: cereals gain water, meat loses moisture. Count by weight before cooking.

4. Don't forget about drinks

5. Keep a food diary

Write down everything you eat, including snacks. People systematically underestimate consumption by 20-40%.

6. Recalculate the norm when your weight changes

For every 5 kg you lose, your daily intake decreases by about 50-100 kcal.

7. Don't cut calories too sharply

The minimum for women is 1200 kcal, for men - 1500 kcal. Lower values ​​slow down your metabolism.

8. Make refeed days

Increase calories to maintenance level every 1-2 weeks. This helps maintain metabolism and hormonal balance.

See also: BMI calculator, Water norm calculator