Determine your goal: maintain weight, lose weight, or gain weight
Track your current food intake for several days
Calculate your basal metabolic rate
Estimate your total daily energy expenditure
Adjust calories based on your goal
Use a food scale and nutrition labels for accuracy
Log all meals, snacks, drinks, and condiments
Monitor your weight and body changes over time
Reassess and adjust intake every 1 to 2 weeks
Consult a registered dietitian or healthcare professional if needed