Counting Calories

Calorie Counting: How It Helps You Lose Weight​

​What is a Calorie?

A calorie is a unit of energy your body uses to perform every activity—from breathing to exercise. You get calories from food, and if you eat more than your body needs, the extra gets stored as fat.

 

Why Count Calories?

Why Should You Count Calories?

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To lose weight, your body must burn more calories than you eat. This is called a calorie deficit. By counting your calories, you can stay within your target and make smart food choices that support your goals.

 

Daily Calorie Needs

How Many Calories Do You Need Each Day?

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• To maintain weight:

  • Women: 1,800–2,200 kcal/day

  • Men: 2,200–2,600 kcal/day

• To lose weight:

  • Women: 1,200–1,500 kcal/day

  • Men: 1,500–1,800 kcal/day​

We calculate your personal calorie needs during your assessment.

 

Reading Food Labels & Tracking

How to Track Calories

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• Check nutrition labels for “Calories per serving.”

• Watch your portion sizes—eating more = more calories!

• Use our Trimax calorie counter tool to look up foods or estimate meals from pictures.

• Keep a daily food log to stay on track.

 

 Burning Calories with Movement

 How Many Calories Do You Burn?

 

Here’s how much the average person burns in 30 minutes:

• Walking: 100–150 kcal

• Swimming: 200–250 kcal

• Dancing: 300–400 kcal

Even housework, walking up stairs, and fidgeting help!

 

Sample Calorie Comparison

 

What Do 500 Calories Look Like?

• 1 Fast-food burger

• 2 slices of pizza

• OR

• Grilled fish + vegetables + 1 cup of rice

The choice is yours—smart swaps make a big difference.

 

Final Tip

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The Formula for Success

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Calories In minus Calories Out = Weight Change

Stay consistent, eat smart, and ask your Trimax coach for help choosing the right calorie level for your plan.