Counting & Calculating Calories for Faster Weight Loss

How you can lose weight fast and efficiently!


Learn how Calories and Macronutrients help you lose weight faster

Calories and Weight Loss

Between exercise and nutrition, the latter has more of an impact on losing fat. Nutrition makes the difference in losing weight because if you eat the right amount of food, regardless of what you eat, you can still lose weight.

Our bodies need energy in the form of calories (AKA food). Your body burns calories from little things like walking around the house to opening a door. If you eat a certain amount of calories you can even stay at your same weight, but it all depends on your body type.

Many people tend to diet by focusing on only eating healthy food such as vegetables or lean meat, and staying away from chips, candy, fast food, etc. Yes, eating only healthy food can lead you to lose weight, but some people find that they end up gaining weight by eating healthy as well. Eating too much of certain things, even if it's salad or fruit, can cause you to gain weight.

gin and tonic calories vs banana calories as the healthy choice from a doctor

By counting calories and calculating your daily calorie intake, you can see how eating a certain amount of food is affecting weight loss. If it isn't helping you lose weight then you can lower your calories, otherwise you can reassure yourself that the amount of food you're eating is working because you're losing weight.

Counting calories helps us be more accurate with weight loss and by eating at a specific calorie deficit, you can possibly lose weight faster than just eating healthy food. The other benefit of calorie or macronutrient counting is that you can also include snacks like chips or fast food into your diet! We've put several guides together from eating at restaurants like McDonald's and Chipotle!



What are Macronutrients and How Do They Affect Weight Loss?

The food we eat is essentially made up Micronutrients and Macronutrients. Micronutrients consist of vitamins and other trace elements we take in from food. However, our focus is not on Micronutrients. What we want to focus on are what causes weight gain or loss, and that is Macronutrients (or Macros).


Macronutrients are made up of three components: Protein, Carbohydrates, and Fat. If you take a look at a nutrition label around the house you can see almost all the nutrients that a food contains. Here we see a label for Egg Whites. We want to focus on the Calories, Protein, Fat, and Carbohydrates.

Nutrition label of a carton of kirkland egg whites

Calories are made up of Macronutrients. Each macronutrient is equal to a certain amount of calories. For example, let's say you consumed 1 serving of Egg Whites. Well, one serving (46 grams) is equal to 25 calories and only has 5 grams of protein. Here's a list of how much 1 gram of each of our macronutrients is equal to in calories:

1 gram of Fat = 9 Calories
1 gram of Carbohydrates = 4 Calories
1 gram of Protein = 4 Calories

If we multiply 5 grams of Protein by 4 Calories then we end up with 20 Calories. Wait... The nutrition label says 20 calories, right? Well, manufacturers are allowed a certain margin of error on their nutrition labels. Also, you have to take into account the other ingredients and nutrients in the product that may have an influence on the total calories. Don't worry too much about the total Calories being off.

Unless you're a professional Bodybuilder about to compete or a model that's slimming down for a photoshoot then we can ignore these innaccuracies because the margin of error is pretty low. Professional bodybuilders or models would need to take these into consideration because they're trying to look "ready" for the stage and they might need to have their body fat percentage as low as possible. These innaccuracies may affect fat loss, but most likely only when trying to get your body fat percentage as low as possible.

How Many Calories to Eat for Weight Loss?

Weight or fat loss happens when you eat at a Calorie Deficit over a period of time. There are a certain amount of calories people need in order to maintain their weight. By eating less than that amount, your body targets mostly the fat, instead of muscle, to burn as a source of energy. Eating at a Calorie Deficit does not mean starving yourself though as your calories are only slightly lowered than usual.


Everyone’s body is different so the amount of food you need to eat to lose or gain weight depends on you. Don’t worry, we’re here to help you calculate your Macros in order to lose weight. First we have to find how many calories we need to eat in one day or 24 hour period. We help you calculate this number for your body.

Click the button below to begin!


Start Counting Calories

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