However, if you want to gain weight, the safe rate is about 1 to 2 pounds weekly. You can achieve it by adding 300 to 500 calories to your base daily target.
If you decide to lose weight, though, you need to consume about 500 to 1,000 less than the base daily target. In our example, that translates to 1,775 to 2,275 calories daily.
3. Use different methods to count calories in food
It may seem like a huge, complicated task, but in reality, counting calories can be smooth sailing. Consider these methods:
- Read food labels For meal preparation or quick snacks, check the food labels so you’ll readily know the calories you’re getting.
- Be mindful of the portion size. Many items (packed snacks, canned goods, etc.) have two servings in them. Consuming them all means you’re getting double the amount of calories.
- Download calorie tracking apps. There are numerous apps that can help you identify how many calories are in a certain food. The apps can also keep a record of what you’ve eaten, so you are less likely to go beyond your target.
4. Remember: the quality of foods matter
More than learning how to count calories in food, you must remember that the quality of food matters.
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