• LaurenWallace

How to correctly count Calories

Updated: Apr 19




Welcome back. Calorie counting is one of those dieting techniques that people either love or hate. I personally love it. For me, its the most logical dieting option. Of course, I combine it with intermittent fasting and dense nutrition based upon my body type and allergens, but, we aren't getting into that right now. Calorie counting is simply, math. As I mentioned in the last article, it is a simple give-take system- calories in, calories out. What does that mean? It's simple:


You want to gain weight? Consume more calories than you burn.

You want to lose weight? Burn more calories than you consume.


Lets look back to the article I wrote on Calorie counting a few years ago:

"Summer is coming & it is time to get the bikini body ready. I am a firm believer in diet and exercise being the answer to weight loss- HOWEVER- one thing I have really had my eyes opened to in the past few months is the importance of calorie awareness. Ok, I know that sounds silly. We all know what calories are and that everything pretty much has them. But everyone I have talked to seems to have had the same issue as me- knowing exactly how many calories are in certain things and remembering how many we have already eaten for the day. After getting pregnant with my daughter (my second child) the pounds started to accumulate faster than it did with my son years ago. I decided it was time to diet and exercise and began researching this (for the first time in my life.)


I was always under the mindset that counting calories to lose weight was super easy and insignificant. I honestly didn't think I needed to be "that girl". Calorie consumption was something I assumed rather than tracked at the beginning and BOY I was off on my calculations. One day I actually sat down and counted my intake and was absolutely astonished at how much I was actually consuming. And then I compared it to the average Basal Metabolic Rate (the amount of calories your body burns at rest) for my age, weight, height, and gender and I was easily consuming 1000-2000 calories OVER what I should have been. It was extremely eye opening and frankly I do not know how I am not extremely over weight. Upon learning all of this, my mindset immediately changed. So, you know me- I dove right on into the world of calorie tracking and never looked back.

When it came to calories, there is one thing I learned very quickly...

Calories In, Calories Out.

This is a very simplified concept, however, it gets the point across pretty easily. If you are consuming more calories that you are burning, then your body will retain the access calories and store them as fat. If you are burning more calories than you are consuming, your body is forced to burn stored fat to fuel you. So, If you are consuming less than your Basal Metabolic Rate (BMR) but are not working out, you will loose weight. If you are con