If you’ve ever set a goal to lose weight, build muscle, or just eat a little healthier, you’ve probably heard someone say: “You just need to count your calories.” You can achieve all those goals without it, but calculating your macros and tracking your calories can be effective tools, especially at the beginning of your health and fitness journey.
While many people don’t do it correctly, calorie counting doesn’t have to be complicated. It’s one of the simplest ways to understand how much you’re eating—and to start making changes that actually stick.
What Is Calorie Counting?
Let’s start with the basics. A calorie is just a unit of energy. Your body uses calories to fuel everything—from breathing to walking to working out. When you count calories, you’re simply tracking how much energy (calories) you take in from food and drinks.
Think of it like a budget. If you spend (burn) more calories than you take in, you’ll lose weight. If you take in more than you spend, you’ll gain weight. Stay about even, and you’ll maintain.
Calorie counting helps you get clear on where you stand. It doesn’t mean you need to eat perfectly or obsess over every bite—it just gives you the numbers to make informed choices.
How to Find Your Daily Calorie Needs
Before you can count calories, you need to know how many calories your body needs daily.
Here’s a simple breakdown:
- Basal metabolic rate (BMR): Your BMR is the energy your body needs to function at a basic level—breathing, blood circulation, brain function—and accounts for up to 70% of your daily energy expenditure.
- Total daily energy expenditure (TDEE): Your TDEE is the total energy you burn daily through your BMR and activity.
The easiest way to figure out your TDEE is with an online calculator that does all the calculations for you based on your age, sex, height, weight, and physical activity level.
Once you have your number:
- Aim to eat 250–500 fewer calories daily to lose weight
- Eat 250–500 more to gain weight
- Stick close to your TDEE if you want to maintain your weight
The most important thing you need to remember is that these are estimates, so you don’t need to get it perfect. Your body will tell you over time if you’re on the right track, and you’ll have to adjust your calorie intake as you lose or gain weight.
How to Track Your Calories Accurately
Now that you’ve got your daily target, the fun begins!
The easiest way to track calories is to use a food tracking app like MyFitnessPal or Cronometer. My favourite is Cronometer because it reports on all your micronutrients in addition to your macros and calories.
These apps let you:
- Search for foods and meals
- Scan barcodes
- Save favourite meals
- Track protein, carbs, and fat
Weigh Your Food
Weighing your food is especially important when you’re just getting started. A food scale is more accurate than eyeballing and allows you to track your food accurately. Dry weight is typically more accurate and easier to manage. However you weigh (dry or cooked), keep it the same.
Be Honest
It’s tempting to under-log that snack or second helping. But the more honest you are, the more helpful your data will be. No one is “grading” your food journal, and you’re only hurting your own progress by being dishonest with yourself.
Keep It Simple
Start simple. Don’t try to log every spice or cooking spray. Focus on the primary or “high-calorie” ingredients. Tracking your calories shouldn’t complicate your life. Yes, there’s a learning curve. But once you get the hang of it, tracking is a tool, not a punishment. It’s not about being “perfect”—it’s about being aware.
What to Track Besides Calories
While calories are the big picture, macros are the details that help you feel and perform better.
Here’s a quick look:
- Protein helps build muscle and keeps you full
- Carbs give you energy (especially for workouts)
- Fats support hormone health and help you absorb nutrients
You don’t need to become a macro wizard overnight. But if you’re counting calories, focusing on protein is a great place to start, especially if your goals include fat loss or muscle gain.
Bonus tip: Try to include a source of protein in each meal. It will help you feel satisfied.
Calorie Counting Tips for Long-Term Success
Let’s be real—tracking every bite forever isn’t realistic (or necessary). The goal is to build awareness, not obsession. Use calorie tracking as a learning tool—not a life sentence. Here’s how to make calorie counting something that helps you long-term:
- Aim for consistency, not perfection. One “off” meal won’t ruin anything
- Pre-log your meals when you can, especially if you have a busy day ahead
- Create go-to meals—knowing what works makes logging faster and easier
- Take tracking breaks—some people track during the week and go more intuitive on weekends, while others track for a few weeks, then stop for a while
Is Calorie Counting Right for You?
Here’s the truth: calorie counting isn’t for everyone. It can be super helpful if you:
- Are new to nutrition and want to learn portion sizes
- Have a specific fat loss or muscle gain goal
- Want more structure or accountability
But it’s not the only way to eat well. If you’ve had a history of disordered eating or find that tracking makes you anxious or obsessive, skip it. You can still reach your goals using hand-portion guides, mindful eating, or simply focusing on food quality.
Bottom line? Do what works for you.
Don’t Let Calorie Counting Overwhelm You
Calorie counting is one of the simplest and most effective tools for improving nutrition. It helps you build awareness, make smarter choices, and align your eating habits with your goals.
But remember: it’s just one tool. Not a moral compass, not a diet, and definitely not something you need to do perfectly to see progress.
If you’ve been feeling stuck or confused about what to eat or how much, try calorie tracking. Start small—pick 1 meal a day—and see what you learn.
You don’t have to overhaul everything overnight. You just have to start. If you’re having trouble getting started, book a free consultation with me, and let’s discuss your goals!