How to Estimate Calories in Food

The calories in your food come from many sources such as proteins, carbohydrates, and fats. Counting calories can be challenging because calculating the amount of proteins, carbohydrates and fat in a particular food requires research. Proteins and carbohydrates have three calories per gram while fat has nine calories per gram. This discrepancy is why not all dishes -- even those appearing to be the same size -- do not have the same calorie count.

Things You'll Need

• Calorie Counter
• Food

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Instructions

• 1

  Buying a calorie counter will give you a more accurate estimation

  Purchase a calorie counter and weigh your foods. By placing your food items on a scale and weighing out portions you can be certain that you are very close to the actual amount of calories in a particular item.

• 2

  Pay attention to the serving size marked on the packages and containers. For instance, a can of cola is not just one serving. There are actually more than two servings in each can.

• 3

  Produce items are not required to list calorie contents

  Rely on food group estimates for meat and produce. Food group estimates are used for grains, fruit, vegetables and meat. These items are typically not required to list calorie content.

• 4

  Candy is loaded with empty calories

  Understand the difference between healthy and empty calories. Empty calories are those foods that just fill you up without providing any nutritional value. Healthy calories provide you with nutrition as well as filling you up. Avoiding empty calories, such as junk food, will help you to sustain a healthy weight.