How to Calculate Nutrition Value for Weight Loss

by Heather Mayer

Overview

In order to lose weight, you must burn more calories than you consume. Doing the math, or finding the nutritional value of food and beverages, will help you calculate how best to lose weight.
How to Calculate Nutriton Value for Weight Loss

Step 1

Set a weight loss goal. Weight loss is about numbers. To lose one pound, you must burn an excess 3,500 calories. So, to lose 5 pounds, you must burn 17,500 excess calories. Healthy weight loss is one to two pounds per week. This means cutting back 500-1,000 calories per day.
Step 2

Calculate the nutrition label. A gram of carbohydrates has four calories. A gram of protein has four calories. A gram of fat has nine calories. Use these numbers to calculate what's in your food and drink.
Step 3

Substitute or cut back. Once you know how many calories per day you should be cutting, apply those numbers to your food. Instead of drinking whole milk or even 2 percent reduced fat, try 1 percent or fat-free. Choose a whole grain bread, which may have more calories but will keep you feeling full to avoid snacking on empty calories later.
Step 4

Exercise. The key to losing weight is burning more calories than you consume. Choose an activity you enjoy - biking, jogging or gardening - and figure out how long and how intense you should remain active to burn a certain number of calories. The United States Department of Agriculture and Health Status have charts and calculators to do this math.

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Calculator Nutrition labels Weight loss goal
Calculator
Nutrition labels
Weight loss goal
Consult a physician when discussing weight loss. Too much weight loss too quickly could be detrimental to your health.
Consult a physician when discussing weight loss. Too much weight loss too quickly could be detrimental to your health.