How Do You Know How Much Calories You Eat

  • By Spendlessy
  • Updated: Nov 20, 2023

Counting calories is the first step to lose weight. People who eat more calories than they burn eventually gain weight. Before counting your daily calories, you must know your daily calorie requirements which depend on various factors like gender, age, height, weight, and activity level.

For example, a 15-year-old girl who is moderately active requires approximately around 1800 – 2000 calories per day whereas a 22-year-old male who is moderately active require typically around 2400 – 2800 calories per day.

Best Apps To Count Daily Calories

Now that you have found your daily recommended caloric value there are 2 things you can do.

  • Plan your meal as per your daily calorie requirements and combine it with some physical activities like weightlifting, running, and many more. Here you must burn those extra calories you are consuming to lose weight.
  • This is the second scenario where you want to lose some pounds without doing exercise. In this case, you need to create a calorie deficit which means you will intake fewer calories than your daily recommended caloric value. For example, if you have to eat 2400 calories you have to minus 500 calories from this which means now you will only consume 1900 calories per day.

Whatever method you choose, you will need a calorie-counting calculator and a diary to record.

SpendLessy is sharing with you some famous calorie-counting websites/ mobile applications to help you start your weight loss journey.


An all-in-one food, exercise, and calorie tracker helps you to track your macros with its easy barcode scanner and device integration. Whether you want to lose weight or gain some muscles, this calorie-counting calculator will help you in your journey.

It is quite easy to create an account. Enter your name, gender, height, weight, basal activity level, and your goal, and you will get access to data on around 18 million global foods.


Another top-ranked 100% FREE calorie counter app. It will provide you with a Food Diary to keep track of what you are eating and drinking, an Exercise Diary to record all the calories you burn and plan to burn, nutritional information for all foods, and lots of healthy recipes.

You can browse the caloric value of common foods:

  • Beans & Legumes
  • Breads & Cereals
  • Beverages
  • Dairy & Cheese
  • Eggs
  • Fast Food
  • Fish & Sea Food
  • Fruit
  • Meat
  • Nuts & Seeds
  • Pasta Rice & Noodles
  • Salads
  • Snacks
  • Sauces Spices & Spreads
  • Sweets Candies & Deserts
  • Vegetables
  • Others

It’s a brilliant app that is designed to ignite your excitement and efforts to reach your goal weight. It offers you some challenges that you can join right now.

Sharing with you some challenges that we like

Trash To Decluttered # 5

If you choose this challenge, you have to daily before going to bed clean your sink, do one load of laundry, check your planner, and declutter for 5 – 15 minutes. The challenge duration is 14 days.

One more section about this app that we love is number the of calories burned with different exercises. Please read the table below and get an idea of how different physical activities burn different numbers of calories.

Light Intensity Activity

Moderate Intensity Activity

Strenuous Intensity Activity


Calories/hr Exercise Calories/hr Exercise


Resting 74 Washing Car 220 Zumba 514
Desk Work 118 Boating 220 Climbing Stairs 514
Driving 118 Fishing 220 Power Jump 514
Showering 147 Walking 3/mph 243 Martial Arts 514
Sewing 147 Gardening 294 Snow Boarding 514
Reading 147 Table Tennis 294 Karate 514
Teaching 147 Volleyball 294 Aerobics 514
Cooking 147 Horseback Riding 294 Soccer 588
Shopping 169 Bowling 294 Tennis 588
Stretching Yoga 184 Skating 10/mph 368 Treadmill 588
Motorbike Riding 220 Badminton 368 Rock Climbing 588
Yoga 220 Basketball 441 Football 588
Ironing 220 Hiking 441 Hockey 588
Sauna 220 Trampolining 441 Roller Blading 735
Hanging Laundry 220 Netball 441 Running 6/mph 735
Washing Dishes 220 Skiing 441 Boxing 882
Scooter 220 Gym 441 Running 8/mph 992
Grocery Shopping 220 Tree Climbing 441 Running 9/mph 1102


One of the top-rated weight loss applications. Track your water intake and make sure you are getting the right amount daily. With macros tracking, you will get to count your daily protein, carbs, and fats.

It is available for both Apple Store and Google Play. Sign Up for Free and set your goals, track your weight, and lose weight.

We have added various meals to the Lose it web app and we got the following results.


Egg, Scrambled w/ butter Large

  • 1 Each
  • Calories: 102

Pancakes, Homemade

  • 1 Each
  • Calories: 86

Oats Cereal w/Honey & Almonds

  • ¾ cup
  • Calories: 130

Coffee with milk and sugar

  • 11 fluid ounces
  • Calories: 55


Salad Greens, Romaine & Iceberg

  • 2 Cups
  • Calories: 14

Chicken Coconut Curry

  • 1 Plate
  • Calories: 282

Rice, White, Basmati, Cooked

  • 1 cup
  • Calories: 204


Soup, Mexican Style Tortilla, Chicken

  • 1 cup
  • Calories: 130

Pizza, Cheese, Pan, Med, 12’’

  • 1 Piece
  • Calories: 280

Chicken Seekh Kababs

  • 2 Pcs
  • Calories: 70

Drink, Lemonade

  • 12 Fluid Ounces
  • Calories: 150


Donut, Glazed

  • 1 Each
  • Calories: 260

Cookie, Chocolate Chip, Small

  • 1 Each
  • Calories: 68

Whether you want to lose weight or maintain your current weight, you need to keep track of how many calories you are taking each day. You can use a food journal for recording, or you can use any online application.

How To Create A Food Diary?

Sharing with you an idea to create a food journal.

Food Diary

Full Name:                                 Week:


Tue Wed Thu Fri Sat




This food diary will help you record everything you eat and drink in a week. You can also log your activity level and the exercises you do in a day. As per different research studies it has been seen that those who maintain their food journal daily often stick to their diet plans longer and lose weight quickly.

Top Weight Loss Recipes

Below are some mouthwatering healthy food recipes that you can give a try:

Whole Wheat Wraps

Wraps are a great option if you want to take your healthy lunch at your workplace. They are delicious yet healthy. Choose a whole wheat wrap, add plenty of vegetables, and top it with your favorite sauce.

Spread your favorite flavor of hummus over the tortilla, and add veggies like spinach, avocado, carrot, cabbage, cucumber, corn, and any other you like. For protein, you can add some shredded chicken and a spread of cottage cheese.

Crispy Eggplant Parmesan

Learn how to make healthy eggplant parmesan. We all love the crispy crust on the eggplant but to make a healthy version we are skipping frying instead we are going to bake them in the oven. Preheat your oven to 400F and coat your baking dish with olive oil.

Now take a shallow bowl and whisk 2 large eggs with 2 tablespoons of water. Now in another dish take 1 cup breadcrumbs, ¾ cup grated parmesan cheese, and some seasoning. Dip your eggplants first in the egg mixture and then gently coat them with the breadcrumb mixture. Now carefully put your plants on the baking sheets.

Spray olive oil on both sides and bake for 30 minutes. Meanwhile, take another bowl and add tomato sauce, basil, garlic, and crushed red pepper. Now layer your baked eggplant with sauce sprinkle some parmesan and ½ cup mozzarella and bake for another 20 – 30 minutes.

Chicken Loaded Pasta

A one-pot pasta recipe that requires minimal cleanup is an ideal dinner option when you are in a hurry. Heat 1 tablespoon extra-virgin olive oil in a cooking pan now add ¼ cup whole-wheat panko breadcrumbs and 2 teaspoons minced garlic. Cook until your breadcrumbs are golden brown.

It will take around 1 – 2 minutes. Now transfer it to another dish. Wipe out the pan and add 1 tablespoon oil, add your boneless, skinless chicken breast cut into small chunks, add 1 teaspoon Italian seasoning, 1-4 teaspoon salt, and some minced garlic.

Cook until the chicken is softened, add 3 cups chicken broth, 1 cup chopped tomatoes, and 8 ounces whole wheat penne. Bring everything to a boil and let it cook for 20 minutes.

Meanwhile preheat your oven, when your pasta is boiled take out it in a dish and top it with ½ cup shredded mozzarella cheese and ½ cup shredded Parmesan cheese. Cook until the cheese is melted. Lastly, sprinkle your breadcrumbs and some basil.