T Nation

How to Count and Log Calories

How do you count them? I know a bit about nutrition theories, I know how many cals I should take, how much grams of proteins, carbs and fat I should take, but the reason why I never had good results is because I don’t know how to count them and keep a log.

If I eat a chicken breast with rice and carrots, how do I know how many carbs, proteins or fat I have? How many cals?

Do you always portions and weight your food on a scale? Personnaly if I take pasta for example, I fill the plate and if it looks just about right then I eat it. What do you do in a restaurant? You can’t scale your food.

Do someone here have practicle advice? How do I apply the theory. Because what I have found out it is really easy in theory but when it is time to apply it…it’s an ol other ball game.

Thanks

Use the back of the packages and this site:

http://www.ars.usda.gov/main/site_main.htm?modecode=12354500

and google if you need too

that should get you started. and yes measure and weigh all your food to start with, after which you can eyeball it. i use excell on my comp to record my meals And yes restaurants do weigh and portion their food out in the morning. a calculator and an hours worth of work will pay off.

[quote]thetruepitbull wrote:
Use the back of the packages and this site:

http://www.ars.usda.gov/main/site_main.htm?modecode=12354500

and google if you need too

that should get you started. and yes measure and weigh all your food to start with, after which you can eyeball it. i use excell on my comp to record my meals And yes restaurants do weigh and portion their food out in the morning. a calculator and an hours worth of work will pay off.
[/quote]

I would echo what’s said above and add that there are cheap calorie counter books on the market… http://www.calorie-count.com is a decent site too…

fitday.com, it is free and does an ok job, I have to tweak it a bit

[quote]dmarz wrote:
fitday.com, it is free and does an ok job, I have to tweak it a bit [/quote]

How do you " tweak " it? :wink:

Try this site:

http://www.calorieking.com/

I used it to count all my calories. Like if I want to buy grapefruit or something but have never had it… I would look it up beforehand on this site for sugar, fat, and calorie levels. That’s just an example.

I’ll second FitDay as a great resource. I actually paid to buy the software to download on my computer since I don’t always have an internet connection. I’ve used it for almost a year straight now.