If you want to lose weight and stay fit, understanding how to measure calories in your food is an invaluable skill. Measuring or quantifying food enables you to track your calories and macros, enhances your nutritional awareness, and helps you make more informed dietary choices.
In this guide, we’ll explore practical methods for measuring calories in your food right in the comfort of your home. These methods, when utilised properly and followed consistently, will help you stay on track and achieve your fitness goals, whatever they may be.
1. Utilise a Food Scale: Precision in Portion Control
A reliable digital kitchen scale is your first line of defence in calorie measurement. Here’s how to use it effectively:
- Place your plate or container on the scale and reset it to zero.
- Add your food item to the plate. FITTR recommends weighing food raw or uncooked.
- Read the weight displayed on the scale.
- Refer to the nutritional information on the packaging or use a trusted resource like a food database or the FITTR app to determine the calories in that specific weight of the food.
This simple technique is called Quantified Nutrition and has helped more than 300,000 people in the FITTR community get fit and stay healthy. To understand the calorie and macro values of any food item, simply download the FITTR app and use the free Diet Tool.
2. Read Nutrition Labels
Packaged foods are typically labelled with detailed nutritional information, including calories per serving. We also have a beginner’s complete guide on how you can read nutrition labels on food. Pay attention to:
- Serving Size: Check the serving size specified on the label. Ensure your portion matches this size to accurately calculate calories.
- Calories per Serving: The label will indicate the number of calories in a single serving of the product.
- Ingredient List: Understanding the ingredients can help you identify sources of added calories, such as sugars or fats.
3. Use Online Tools and Apps
Modern technology has made calorie measurement more accessible than ever. Numerous websites and mobile apps offer comprehensive databases of foods and their calorie content.
The FITTR app has a detailed food database with more than 10,000 food items with complete calories and macros data.
4. Reference Cookbooks and Online Recipes
When preparing meals at home, cookbooks and online recipes can be excellent resources for calorie measurement. Many recipes provide detailed nutritional information per serving. Be sure to:
- Follow the recipe closely, using the suggested quantities of ingredients.
- Check if the recipe includes nutritional details or calories.
- Adjust the serving size to match your actual portion if needed.
5. Measure Ingredients Before vs After Cooking
At FITTR, we recommend weighing food raw or uncooked. Cooking generally affects the volume of food – some methods reduce the water content which means the cooked food weighs less than the raw food item. Other methods like steaming and pressure cooking might have the opposite effect.
To be on the safe side, weigh foods raw. Then, check the macros and calories of the food item in the FITTR Diet Tool.
However, if you wish, you may also weigh cooked food. This is particularly helpful if you’re not the one cooking or you’re travelling and don’t have control on the cooking process. But keep in mind that the calorie content of some foods can change during cooking. To account for this:
- Weigh ingredients both before and after cooking.
- Use the post-cooking weight to calculate calories accurately.
6. Invest in a Calorie Counting Book
Calorie counting books provide a handy reference for various foods and their calorie counts. These books often categorise foods by type, making it easy to find the information you need.
7. Homemade Recipes: Calculate Ingredient Calories
- When creating your recipes at home, calculating calories is straightforward:
- Record the calorie content of each ingredient you use.
- Add up the individual calories for all ingredients to determine the total calories for your dish.
8. Maintain a Food Diary: Track Your Intake
Keeping a food diary can boost your awareness of calorie intake. Record everything you eat and drink, including portion sizes. Be honest and consistent in your entries, as this diary can help identify patterns and areas for improvement.
9. Consult a Registered Dietitian
If you find calorie measurement challenging or need personalised assistance, consider consulting a registered dietitian or a FITTR coach. They can provide expert advice, create meal plans, and help you achieve your nutritional goals.
Final Takeaways
In summary, mastering calorie measurement at home is a valuable skill for anyone looking to make informed dietary choices. With the right tools, resources, and a bit of practice, you can gain confidence in your ability to track calories accurately, ultimately supporting your journey to a healthier lifestyle.
