Determine your total daily energy expenditure (TDEE)
Calculate your basal metabolic rate (BMR)
Add calories burned from physical activity
Add calories burned from digestion
Use the formula: Calories in = Calories consumed
Use the formula: Calories out = BMR + activity + digestion
Track food portions and serving sizes
Check nutrition labels for calories per serving
Use a food scale for accuracy
Use a calorie-tracking app or journal
Sum the calories of all foods and drinks consumed
Adjust intake based on weight goals
Compare daily intake to your TDEE
Recalculate as your weight, age, or activity level changes