Whether you want to lose weight, gain weight or maintain your weight you will need to think about your calorie intake. If you want to lose weight you will need to have a calorie deficit where you consume fewer calories than you burn. Alternatively, if you want to gain weight you will need to have a calorie surplus where you consume more calories than you burn. To maintain your weight you will need to consume the same calories as you burn.
It is important that you consider how many calories different foods contain when deciding what to eat. You may be surprised at how many calories some foods contain, especially processed foods like fast food. Our calorie calculator can help you to check on your food’s calories. When following a recipe the calculator can help to analyse the ingredients to find out how many calories the complete meal will contain.
Using Our Food Recipe Calorie Calculator
Now you have decided to keep a diary of your eating habits you will find our calculator very useful to assess how many calories you are consuming.It is quick and easy to use and will help you to find out the calorie content of your food at the click of a button.
Simply choose your food or drink from the drop-down menu and the quantity (many more feeds to be added soon!). You will be given a breakdown of the serving size in grams and the calories. The calculator will also break down the nutrient values for the food into carbohydrates, protein and fats.
When choosing your food remember that portion sizes vary enormously. Check the weight in the results to ensure that you have the calories for the amount you are eating and adjust appropriately. If you are cooking for friends or family you can change the quantity to give the total calories for all the ingredients and then adjust.
There is a wide range of food in the calculator. There are some complete meals such as pizza and other fast-food items as well as ingredients including meat, fruit, vegetables, cereals and snacks. The nutrient breakdown of carbohydrates, protein and fats will be very helpful if you are following keto health plans or monitoring your fat intake. Some people will be wanting to monitor their protein intake to build lean muscle. This calculator can help to ensure that you have a healthy balance of nutrients in your diet.
The portion size is particularly important to assess the total number of calories you have consumed. If you choose junk food, you will be given the calories for a standard meal. If you are selecting individual ingredients you can choose how many items and the calculator will give a weight next to the calories. If the weight is very different to your food then you can multiply the calories as appropriate. It is important to be as precise as possible so that you don’t underestimate or overestimate your daily calories.
Keeping A Food Diary
A food diary is a daily record of everything that you eat and drink each day. The diary helps you to monitor and understand your eating habits. It can be a real eye-opener into just how much you consume without even thinking about it. This can lead to you making changes to your diet that will greatly benefit your health and help you to lose weight.
You can keep a paper diary or use notes on your mobile to write down everything you eat and drink. You can use our calculator to work out how many calories are in your food and keep a record. Total the calories consumed each day and you may be surprised.
There are several things that you can include in your food diary that will help you get a full picture of your eating habits.
You must keep a record of how much you eat as the portion size is very important and will affect the number of calories. Often this will be by weight.
Types of Food
You need to think about all the types of food that you consume. Be as specific as you can and don’t forget to include sauces and toppings as they can really add calories to your meal.
It is good to keep a record of when you eat. This can help to recognise patterns of when you eat more unhealthily or when you are tempted by snacks and fast food. Knowing when you are vulnerable to making poor choices can help you to make a plan which will prevent you from getting too hungry.
Keep track of where you are eating. This can help you to see if you are more likely to overindulge at home in front of the tv or out at a restaurant with friends. Once you know your weaknesses you can implement changes.
Keep note of who you are eating with or whether you are alone. Are you a secret binger or are you more likely to pick at food when you are with friends?
What are you doing when you eat? Do you focus on your food or are you watching tv, scrolling on your phone or working at your laptop? It is easy to eat more when you are not focused on your food and knowing this is a problem may help to encourage you to pay more attention when you eat.
Keep a track of your moods. Emotional eating is an important factor in why many people struggle with their weight. People often reward themselves with food or comfort eat. It may help you to understand if you have any emotional triggers with food.
Healthy Meal Plans
Once you have kept a food diary for a while you may discover that you are finding it hard to stay on track with your calories or that you are making unhealthy choices. You may want to consider using one of the healthy meal plans featured on our site.
Choosing one of our dubai meal plans can make eating healthily and sticking to a recommended number of calories easier. The hard work is done for you. You can have meal plans delivered or even a home cook box which will have weighed ingredients in the right portion size to help you stick to your daily calories. The food will give you a balanced diet containing all of the nutrients that you need to keep fit and healthy.