Welcome to the Calorie Chart section.
Use the sixth key to weight loss success and measure the essentials with a good calorie guide.

Why you should use a calorie guide:

In order to lose weight we must burn more calories than we take in.

Therefore it is essential then that we get a clue about about our calorie balance:
how much calories we approximately burn each day and how much we approximately take in.

How to use calorie charts: We don’t recommend that you count your calories to the last digit and spend most of your time on this weight loss success factor.

But it is essential that you get a good clue about your calorie balance. You can then measure your weight loss against your balance. This not only helps you to better understand your diet and exercise program but also how your body reacts to your actions.

In order to get a clue about the daily calorie balance you should...

• Use a food calorie counter to establish an approximate calorie value of your food.
• Use a calorie burning chart to establish an approximate value of the calories you burn each day.

Hold on a second ... do we really, really need to count the calories of our meals...?

How to save time: Track your favorite diet foods in your own personalized Calorie Chart

During your diet you will most likely discover some favorite diet foods that you will include frequently in your diet. It is a good idea to track the Calories and nutrients of these foods in your own Calorie Table. You can then quickly refer to them and include the values in your diet diary. This will make it very easy and quick to get a clue about your daily calorie balance.

How to save even more time and increase the value of your measurements: Use a calorie counter software that makes measurement easy, fun and takes the guesswork out of dieting!

Based on our experience we can strongly recommend Weight-By-Date for your desktop or PDA!

The Weight-By-Date software will help you to get a very solid clue about the calories you consume and the calories you burn. It will automatically build your favorite diet food list and has many other benefits that will help you save lots of time!

Read our short review to learn more about Weight-By-Date

Measure more: Your CPF Balance

All diet programs offer an answer to the question of how much carbohydrates, proteins and fats you should include in your diet. It pays to also measure your CPF (Carbs, Protein, Fat) Balance to see and understand what works best for you. And if you use a software tool this is automatically included!

How much calories do we need to burn to lose one pound / half a kilo?

You will need to burn 3500 calories to lose one pound / half a kilo. So if you want to loose let’s say a kilo a week (the maximum we recommend), you need to burn approximately 7000 calories more than you take in.

If you are ambitious and want to lose two pounds / one kilo per week, we recommend that you:

• try to burn 2800 calories a week with your exercise program, and
• try to eat 4200 calories less than your base rate per week.

This translates into eating 600 calories less per day and burning an average of 400 calories per day with your exercise program. And that should be an attainable goal...if you are ambitious!

Your calorie charts will help you to measure your actions and achieve your weight loss goal!

Do you have useful calorie tips and advice to share, about fast (and safe) ways to lose weight? Share them here!

Click below to see contributions from other visitors to this page...

Amie  Not rated yet
I started using dietwatch.com logging my food intake and workouts. It's great to see your good and bad habits tracked. I'm really learning a lot while ...