How to Count Calories
|
Food Component | Calories per 1 gram |
| Fat | 9 kcal/gram (37 kJ/gram) |
| Ethanol (alcohol) | 7 kcal/g (29 kJ/g) |
| Protein | 4 kcal/g (17 kJ/g) |
| Carbohydrates | 4 kcal/g (17 kJ/g) |
| Organic acids | 3 kcal/g (13 kJ/g) |
| Polyols (sweeteners, sugar alcohols) | 2.4 kcal/g (10 kJ/g) |
| Salatrims (reduced energy fat) | 6 kcal/g (25 kJ/g) |
You can find the calorie content of packaged foods from the nutrition label as food manufacturers are require to label the energy content of their products. Alternatively you can use our free online calorie counter -
calorie counting chart.
To count calories you will need: food scales, a measuring cup, calculator, list of calories content of food, and notepad to record what you eat.
You might want to start your calorie tracking just from recording everything you eat and drink on a daily basis so you can see how many calories you are consuming. Many people discover that they consume more calories then they thought they did.
Here is an example of how to count calories per serving:
There are 206 kcal in 100 grams (or 3.5 oz) of salmon.If we just want a serving of 85 grams (3 oz): 206 kcal x 85grams/100grams = 175 kcal; (206 kcal x 3oz/3.5oz = 175 kcal);
or in a serving of 200 grams (7 oz): 206 kcal x 200 grams/100grams = 412 kcal; (206 kcal x 7oz/3.5oz = 412 kcal);
If you just want to eat 150 kcal, how much grams would it be?: (150 kcal x 100 grams)/206 kcal = 72.8 grams;
how many ounces would it be: (150 kcal x 3.5oz)/206 kcal = 2.5 oz.
At the beginning you will spend more time weighing the food, counting the calories and writing it down but soon it will become easier.
The easy way is to use an electronic calorie counter - NewLine Digital Nutrition Calculator.
Find out how many calories you can burn during daily activities – use our
calorie burning calculator.
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