Check the nutrition label on packaged foods
Record the serving size
Measure the amount you actually eat
Multiply calories per serving by the number of servings eaten
Weigh foods with a kitchen scale when possible
Use measuring cups and spoons for accuracy
Look up calorie values for fresh foods in a reliable database or app
Track drinks, sauces, oils, and condiments
Add calories from all meals, snacks, and beverages
Use a food diary or calorie-tracking app
Review and total your daily intake at the end of the day