calories To Lose Weight, if your goal is to lose weight with exercise calorie calculator

Counting calories accurately is essential if your goal is to lose weight, and the only way to do that is to record what you eat and drink accurately.

Because it’s so easy to forget your exact food intake during the day, the solution is to keep a small notepad or food diary in your
handbag or pocket wherever you go. That way, every time you eat something, you can make a note of it. Then when you’re counting your calories up for the day, you can use your notepad to jog your memory to ensure that every single mouthful is counted.

But it’s not just the forgotten nibbles that can make the difference between calorie counting success and failure! It’s also worth evaluating your portion sizes. Many of us stop weighing or measuring portions of foods after the first few weeks of recording food intake and instead rely on judging our portion sizes by sight. Unfortunately, this often means portions and calories gradually creep up, stopping us from losing weight.

The good news is, once you’re counting calories accurately, you’ll be able to identify your problem areas and ditch them from the menu once and for all – along with those excess pounds.

Counting 'Forgotten' Calories

You might forget about these nibbles but they soon mount up the calories…

4 oven chips pinched off your kid’s plate	48 calories
6 extra strong mints while stuck in a traffic jam	71 calories
1 leftover sausage in the fridge	135 calories
1 chicken nugget left on your child’s plate	37 calories
A sliver of cheese while you’re cooking	124 calories
A handful of peanuts in the pub	155 calories
A chocolate digestive at a work meeting	90 calories
Slice of birthday cake for your colleague’s birthday	294 calories
5 Maltesers from a friend’s packet	48 calories
6 crisps from the packet your child’s eating	65 calories
1tsp sugar in your coffee because you’d run out of sweetener	16 calories
Couple of swigs of cola from your partner’s can	40 calories
½ slice of toast with butter left by your child	82 calories
2 slices of leftover pepperoni from your husband’s pizza	48 calories
1tsp of peanut butter from the jar while waiting for your toast	30 calories
2tbsp pasta and tomato sauce left by your child	70 calories
Slice of ham from the fridge	30 calories
Two mouthfuls of your partner’s donner kebab	82 calories

Calorie Intake to lose FAT!

Sensible weight loss for healthy adults should start with a 500 calorie intake reduction from what the body requires. Then if progress halts for a week or so, calorie intake can be reduced by burning a further 200 calories. This way the body can slowly establish a new energy balance, rather than shocking the system into breaking down lean weight, which actually helps keep the metabolism high, meaning more calories can be burned!

It is also recommended that light exercises should be performed (with doctor/physician approval first), in order to increase calorie burning. Relying solely on diet to lose fat weight may lead to disappointment!

The calorie intake should never go below a 1200 calorie diet mark, and in most cases, should stay above 1500 calories.  Remember, with 3500 calories to each pound, losing stored fat will be a gradual process therefore, a reduction in calorie intake should be gradual too!

Exercise calorie counter by Chris Buskirk

The calorie counter shown below calculates how many calories you have burned depending on your weight and how many miles you have run. Health studies have shown that heavier people burn more calories when they are exercising, than lighter people. Hence the reason you need to type your current weight into the exercise calorie calculator below.

Your Weight	Miles run	Calories burned

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