- 1). Write down every single thing you eat or drink during the day, and the amount that you consume. Include everything, even a stick of gum or a sip of someone else's drink. These hidden things add up.
- 2). Read the labels on all packaged foods that you eat, and be honest about your portions. If a frozen dinner has 320 calories per serving, and you eat two servings, you will have consumed 640 calories.
- 3). In a calorie chart, look up the calorie amounts for any foods or beverages that come without labels, like a chicken breast or baked potato. Write down the total next to each meal or snack.
- 4). Use the calculator to add up your total for the day.
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