Serving size is an estimation of the average portion a person eats-and as nutritionist Sara-Jane McShane explains in the article, "5 Sneaky Culprits of Weight Gain," it's not always an accurate one! If you eat a cup of a product with a serving size of half a cup, you will then double all the nutritional information: calories, protein, carbs, sodium, fat, and everything else.
Sometimes serving size reflects an entire box or bottle of the product, but often, it's just a small amount. All the information that follows is based on that. Whenever you look at a nutrition label, look at the serving size first. But they can be pretty close, as long as you have one crucial piece of information dialed in: the serving size.
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Fitness coach Vince Del Monte says in the article, "From Here to Macros: 4 Steps to Better Nutrition" that you quickly learn to "eyeball" quantities of both calories and macronutrients after just a few weeks of practice.ī has also created visual guides to help you learn these skills:Ĭontrary to popular belief, fat is not the enemy! Learn how to easily add a serving of healthy fats to your diet.Ĭalorie counts are almost never 100 percent accurate. Weighing food may seem like a lot of counting and not much fun, but it gets easier over time. You can do this using food labels, as well as by weighing out your food and using one of the many online nutritional databases. How Do I Calculate the Calories in My Food?
It's one measurement of many, but one that definitely matters! To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into 's Foundations of Fitness Nutrition course.
Help show how small indulgences-like a daily soda-can add up over timeĭisadvantages of calorie-focused nutrition:.Gives you an objective measurement of portions.Allows you to compare different meals and foods.Wondering if it's right for you? Registered dietician Susan Hewlings, Ph.D., explains how to know in the video, "All You Really Need to Know about Calories and Food Labels." There are plenty of people who can maintain a healthy body composition without ever counting calories, but for many others, it is incredibly valuable. Then, this BMR count is multiplied, depending on your activity level:įinally, the count is adjusted, depending on your goal: Here's how it works:Ĭalculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.įor men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)įor women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day) Jeor calculation, which is considered by our nutritionists and dieticians to be the "gold standard" of calorie calculators. Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional "two a days." You also work a physical job or are on your feet most of the time.ī's calculator uses the Mifflin St.Very active: You exercise intensely or play vigorous sports on most days.Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.Lightly active: You don't exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.Sedentary: You work at a desk job and you don't do much housework, walking, or exercising.Here's how to figure out what's right for you: Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more. Train hard, eat big, right? But you may be surprised at how much more you need to eat to grow! Selecting "gain weight" will put you a few hundred calories above maintenance. Gaining weight-especially as muscle-sounds easy enough.
This is a popular "sweet spot" for healthy, sustainable weight loss. If you know that you're ready to lose a few pounds and you've counted calories before, select "lose weight." This will give you a target that is usually 200-700 calories below maintenance. Many nutritionists say before you start cutting calories, you should spend some time at maintenance and get more comfortable with tracking your foods and portion sizes. Which Goal and Activity Level Should I Choose?įirst time counting calories? Or not sure which goal is right for you? Then start with "maintenance." In theory, this is where you will eat the same amount of calories that you burn and maintain your current weight.
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