Calorie Counting Tips and Tools Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Weight Management Tips and Support How to Calorie Count for Better Diet Choices By Team Verywell Fit Team Verywell Fit Our team is passionate about being a resource for credible and up-to-date information on all nutrition and exercise topics. Learn about our editorial process Updated on October 09, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Getty Images / d3sign Calorie counts are the first thing you probably look at when you look at a nutrition facts label. Food provides energy that comes in the form of calories (or kilocalories). All foods provide calories, whether they have a nutrition label or not, and it’s much easier to achieve your weight goals when you know how many you're consuming. A calorie counter is one of the easiest ways to consistently keep track of your calorie intake. You can use an app on your phone or computer. Even if you don't consistently use a calorie counter, it’s a good idea to try it out for at least two weekdays and one day on the weekends to know if you're meeting your daily calorie goal. Only do this if your weekdays and weekends are similar. If your schedule is different every day, you may need to do a calorie count for the week. You should also familiarize yourself with the calorie counts of your favorite foods so that you can make smarter in-the-moment decisions. Start by reviewing nutrition labels. If you have your phone handy you can easily search for the calorie content of the food. Many calorie counter apps also allow you to scan a food's barcode to easily locate its nutrition facts label. In addition to calories, labels provide valuable information about what's in your food, so it's crucial that you understand how to read them. And make sure to follow the dos and don’ts of counting calories correctly! How Many Calories Should I Eat Knowing the calorie counts of your favorite foods is only helpful if you know the total number you should be striving for. The truth is that the number varies person-to-person based on age, gender, activity level, daily calories burned, and weight goals. In other words, the “2,000 calorie diet” quoted on nutrition facts labels don’t apply to everyone. So how many calories should you be eating? Enter your information into a daily calorie goal calculator to find out, then use a calorie counter to track your food intake and see if you're meeting your goal. How Many Calories Are in Carbs Proteins Fats and Alcohol Some foods contain more calories than others, and it often depends on the macronutrient content of the food. In general, foods are made up of carbohydrates, proteins, and fats, each of which provides a different number of calories: Carbohydrates provide 4 calories per gramProteins provide 4 calories per gramFats provide 9 calories per gram If you’re drinking alcohol, keep in mind that one gram provides 7 calories. After a few drinks, the calories in your favorite alcoholic drinks can really stack up—and that makes sense. Proper portion sizes will provide a balanced amount of calories. Make a few portion size mistakes or eat a meal too high in calories and you may find yourself gaining weight. Understanding Calories vs Quality of Diet Does it matter where your calories come from? Is it better to get most of your calories from protein, or eat fewer calories from carbs? Experts have argued on this topic for some time, but the answer is simple: a calorie is just a calorie when it comes to counting the numbers, but the different sources of calories can have different effects on your weight because of factors like satiety and effects on hormones. Bottom line: focus on eating a healthy, balanced diet full of fruits and vegetables, whole grains, and lean proteins to get the most benefit. Are Nutrition Facts Labels Accurate We’d like to believe that nutrition facts labels are 100% accurate, but because of imperfect measuring techniques, FDA labeling regulations, variations in cooking techniques, and factors like digestibility, they’re often not. The numbers we see are merely estimates—but they’re strong estimates that we can use to achieve our goals. Remember, the formulas used to figure out calorie goals provide estimates, too. If you’re closely following them but aren’t seeing the results you’re aiming for, it’s a good idea to work with a registered dietitian, doctor, or other healthcare professional to figure out why. Try Our Recipe Nutrition Calculator 5 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition. December 2020. U.S. Department of Agriculture. National Agricultural Library. How many calories are in one gram of fat, carbohydrate, or protein? University of Illinois at Urbana-Champaign. McKinley Health Center. Macronutrients: the Importance of Carbohydrate, Protein, and Fat. 2014. Juanola-falgarona M, Salas-salvadó J, Ibarrola-jurado N, et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr. 2014;100(1):27-35. doi:10.3945/ajcn.113.081216 Urban LE, Dallal GE, Robinson LM, Ausman LM, Saltzman E, Roberts SB. The accuracy of stated energy contents of reduced-energy, commercially prepared foods. J Am Diet Assoc. 2010;110(1):116-23. doi:10.1016/j.jada.2009.10.003 By Team Verywell Fit At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Use a Simple Weight Maintenance or Weight Loss Calculator for Calories The 8 Best Calorie Counter Apps of 2022 Should You Count Calories or Carbs to Lose Weight? What Is a Calorie? How to Use Calorie Counts to Meet Goals How Many Calories Can You Burn While Walking? How to Accurately Count Calories The Macronutrients Your Body Needs Most The Number of Carbs You Should Eat per Day to Lose Weight How to Change Your Daily Energy Expenditure for Faster Weight Loss How Many Calories Should I Eat for Breakfast? What Is a Calorie Deficit? How to Use NLEA Serving Sizes to Outsmart Food Labels and Lose Weight How Much Protein Do I Need? How to Calculate Ideal Intake How to Count Carbs for Health or Wellness Serving Sizes for Chicken, Cereal, and Other Common Foods 7-Day Keto Meal Plan Ideas: Recipes & Prep When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. 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