The first thing we had to do was figure out how much we can/should eat. After searching for a while we found this calorie needs calculator. Based on my info if I want to lose 2-3 pounds a week I should be in the 1750-2250 range.
So, just add up the calorie info from the foods you eat and make sure the total is in that range, right? Sure, as long as everything you eat has a nutrition label. Unfortunately, our hens don't lay eggs with labels and the onions at our store don't have labels either. That's where this nutrition data search site comes in.
What about foods you cook? Add up the info from the various ingredients (from the labels or search results) for the entire dish. Then divide by the number of servings in the final dish. The hardest part for me is usually figuring out how many proper-sized servings that is. We usually look up something similar and see how many calories that would be.
An Example - Today's Totals
Breakfast: Breakfast burrito with 2 eggs, garlic humace, fried onions, EV olive oil and salsa on a burrito shell. Total: 325 calories (1425-1925 remaining)
Misc: Several coffees with milk and sugar. Total: 150 calories (1250-1775)
Morning snack: Corn chips (1 serving) and guacamole (2 Tbs). Total: 176 calories (1099-1599)
Lunch: Ground chuck hamburger (3 oz), bun, pepper-jack cheese (1 oz), ketchup, mustard, onions, green and red peppers w/ 1 cup milk. Total: 479 calories (620-1120)
Afternoon snack: Pistachio nuts (49). 170 calories (450-950)
Dinner: Brown fried rice (2 Cups, recipe coming soon). 494 calories (456 left for 2 lb/week loss... over the 3 lb limit.)
Snack: Yogurt (6 oz container). 140 calories (316)
That is a total of 1934 calories. Unless there are foods I didn't keep track of during the day, that would leave me somewhere over a 2-1/2 lb/week range.
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