我们包括我们认为对读者有用的产品。如果您通过此页面上的链接购买，我们可能会赚取少量佣金。Here’s our process.
要减肥，您需要吃的卡路里比燃烧少。
In theory, this sound simple.
However, managing your food intake in the modern food environment can be tricky.
Calorie counting is one way to tackle this problem, and is commonly used for weight loss.
这是一个关于计算卡路里的详细指导,explaining everything you need to know.
Calories are a measure of energy, normally used to measure the energy content of foods and beverages.
Technically speaking, a dietary calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius.
您将食用和饮用的卡路里用于呼吸和思考等基本功能，以及日常活动，例如步行，说话和饮食。
Any excess calories you eat will be stored as fat, and consistently eating more than you burn will causeweight gainover time.
Bottom Line:卡路里是能量的度量。在科学中，它被定义为将1千克水温度升高1度摄氏度所需的能量量。
It’s quite common to hear that calories don’t matter and calorie counting is a waste of time.
但是，当涉及到您的体重时，卡路里docount.
This is a fact that has been proven time and time again in scientific experiments called overfeeding studies.
These studies ask people to deliberately overeat and subsequently measure the impact on their weight and health.
All overfeeding studies have found that, when people eat more calories than they burn off, they gain weight (
This simple fact means that counting calories and limiting your intake can be effective to prevent weight gain or lose weight, as long as you manage to stick to it.
One review found that weight loss programs that included calorie counting led to an average of around 7 lbs (3.3 kg) more weight loss than those that didn’t (
Bottom Line:当您吃的卡路里比燃烧更多的卡路里时，您会增加体重。计数卡路里可以帮助您减少卡路里和减肥。
How many calories you need depends on factors like gender, age, weight and activity level.
For example, a 25-year-old male athlete will need more calories than a 70-year-old woman who doesn’t exercise.
If you are trying to lose weight, you will need to create a calorie deficit by eating less than your body burns off.
利用这个计算器（在新标签中打开）确定每天应该吃多少卡路里。
该计算器基于Mifflin-St Jeor方程，这是估计卡路里需求的准确方法（
Bottom Line:The exact amount of calories you need will depend on a number of different factors, including your gender, age, weight and activity levels. Use the calculator above to work out your daily requirement.
Due to advances in technology, putting calorie counting into practice can be relatively effortless these days.
许多应用程序和网站都可以通过提供快速简便的方法来记录所吃的食物来简化该过程。
即使您仅不规则地跟踪食物摄入量，研究表明，这样做的人倾向于减轻体重。他们还更好地保持体重减轻（
Here’s a list of some of the most popular free calorie-counting apps/websites:
有关更多详细信息，请阅读以下内容：The 5 Best Calorie Counter Websites and Apps。
Bottom Line:Using an app or online tool to record your meals and track your food intake is a very easy way to count calories.
份量有所增加，在某些餐馆中，一顿饭可以提供普通人坐着的两倍或三倍。
当您将大量食物视为常态时，“部分失真”是一个术语。它可能导致体重增加并阻碍体重减轻（
In general, people aren’t very good at estimating how much they eat (
Calorie counting can help you combat overeating by giving you a better understanding of how much you are really consuming.
However, for it to work, you need to record food portions correctly. Here are a few common ways to measure portion sizes:
- Scales:确定您吃多少食物的最准确方法。但是，这可能很耗时，并且并不总是实用的。
- Measuring cups:Standard volume measures are slightly quicker and easier to use than a scale, but can still be time-consuming and awkward at times.
- Comparisons:使用与普通项目的比较快速而简单，尤其是在您离开家时。但是，它的准确性也差得多。
Here are some common serving sizes compared to household items that may help you estimate your portion sizes:
- 1份白饭or pasta (1/2 a cup): a computer mouse or rounded handful.
- 1份meat (3 oz): a deck of cards.
- 1份fish(3 oz): a check book.
- 1份奶酪（1.5盎司）：唇膏或拇指的大小。
- 1份fresh fruit（1/2杯）：网球。
- 1份绿叶蔬菜（1杯）：棒球。
- 1份蔬菜（每杯1/2）：计算机鼠标。
- 1 teaspoon of olive oil: 1 fingertip.
- 2 tablespoons of peanut butter: a ping pong ball.
Calorie counting isn’t an exact science, even when you weigh and measure portions.
However, it’s not necessary to be absolutely spot-on with your measurements. Just make sure to record your intake as accurately as you can.
You should be most careful about recording items that are high in fat and/or sugar, such as pizza, ice cream and oils. Under-recording these foods can cause a big difference between your recorded and actual intake.
为了提高估计，您可以在开始时尝试使用秤，以更好地了解部分的外观。即使您停止使用它们，这也应该帮助您更加准确（
Bottom Line:You can use scales, cups and measures or portion-size estimates to determine how much you’re eating. Scales are the most accurate.
卡路里对于跟踪您的饮食很有用，但它们并不多告诉您有关qualityof your diet (
When it comes to foods and the human body, a calorie is不必要a calorie.
例如，100卡路里的西兰花将影响您的健康，其影响与100卡路里的炸薯条不同。
这很重要，因为您的整体饮食和所吃的食物类型都会影响您的健康（
此外，不同食物对hunger,appetite hormones您燃烧的卡路里量可能会有很大差异。
It is best to base your diet onhigh-quality foodsfrom plants or animals that have been minimallyprocessed。
High-quality foods not only provide health benefits, but they also make it a lot easier to consume fewer calories in the long run.
Bottom Line:将饮食基于最少加工食品，对长期健康和体重减轻是有益的。
Here are 5 more tips to count calories:
- 做好准备：Before you start, get a calorie counting app or online tool, decide how you will measure or estimate portions and make a进食计划。
- 阅读食品标签：食品标签包含许多有用的信息用于卡路里计数。确保检查包装上建议的部分尺寸。
- Remove temptation:Get rid of thejunk foodin your house. This will help you choose更健康的零食并使击中目标变得更容易。
- Aim for slow, steady weight loss:不减少热量过低。虽然你的lllose weight faster，您可能会感到难过，并且不太可能坚持您的计划。
- Fuel your exercise:最成功的减肥计划包括两种饮食and exercise。确保吃足够的食物以仍然有能量锻炼。
Bottom Line:旨在缓慢而稳定的体重减轻，并确保您有一个计划。阅读食品标签和少垃圾食品在屋子里也有助于成功。
“Calories in, calories out“当然，对于最佳健康而言，这并不是唯一重要的事情。
However, when it comes to weight loss, calories do count.
Although it doesn’t suit everyone, you may find that counting calories is an effective way to lose weight and keep it off.
