Nutrition
How to count calories for weight loss
Quick answer: Log everything you eat for 2–4 weeks, measure the calorie-dense stuff (oils, nut butters, cheese, sauces), and focus on getting close, not perfect. Consistency beats precision.
Why counting works
Most people underestimate how much they eat, often by a lot. Logging closes that gap. Even if you don’t count forever, a few weeks teaches you what portions really look like.
How to start
- Get your target from the calorie deficit calculator.
- Log as you go, not at the end of the day.
- Measure the calorie-dense foods: oils, butter, nut butters, cheese, dressings, granola. A food scale helps a lot.
- Repeat meals. Eating a few go-to breakfasts and lunches makes logging take seconds.
- Hit protein first, then fill in the rest.
Gantsn’s food log lets you type meals in plain English, like “2 eggs and toast,” and estimates the calories for you.
Common mistakes
- Not counting cooking oil and sauces
- Forgetting drinks: lattes, juice, alcohol
- Eyeballing peanut butter and cheese
- Skipping weekends
- Using restaurant guesses that are far too low
Eating out
Chain restaurants post nutrition info, so use it. For other places, log a similar dish from a chain, and add 20% to be safe. Ask for dressings and sauces on the side.