Understanding Calorie Counting for Weight Loss

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What is a calorie?

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A calorie is a unit of energy. Your body uses calories from food to function, whether you’re sleeping, walking, or working out.

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Why count calories?

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To lose weight, you need to create a “calorie deficit”—this means using (or burning) more calories than you eat. If you consistently eat fewer calories than your body needs, you’ll lose weight.

 

How Many Calories Do You Need Each Day?

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Everyone’s needs are different, but here’s a rough guide:

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Goal

 

Women (average)

Men (average)

Maintain weight

1,800–2,200 kcal

2,200–2,600 kcal

Lose weight

1,200–1,500 kcal

1,500–1,800 kcal

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Your exact number depends on your age, weight, activity level, and metabolism. We calculate this for you in your program.

 

Reading Food Calories

• Look at food labels – Find “Calories per serving.”

• Watch your portion size – Eating double the portion means double the calories!

• Use a calorie counter – Our tool on this site lets you search for foods or upload pictures of your meals to estimate calories automatically.

 

Burning Calories

Exercise helps you burn calories:

• 30 mins of walking = 100–150 kcal

• 30 mins of swimming = 200–250 kcal

• 1 hour of dancing = 300–400 kcal

Even small movements throughout the day (cleaning, stairs, walking) help.

 

Calorie Tracking Tips

• Write down everything you eat.

• Use our app or website to estimate totals.

• Don’t starve yourself—choose nutrient-rich, low-calorie foods.

• Drink lots of water.

 

What 500 Calories Looks Like:

• 1 fast-food burger

• OR 1.5 cups of rice + vegetables + grilled fish

• OR 2 slices of pizza

You decide where your calories come from. Healthy choices = better results.

 

The Bottom Line

Calories in - Calories out = Your Weight Change

Our program helps you stay within your healthy calorie range while still enjoying your food. Ask your coach or clinician if you’re unsure how many calories are right for you.

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“CALORIE COUNTING 101”

 

Calorie Counting 101: 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 get stored as fat.

 

 

 

Why Should You Count Calories?

 

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.

 

 

How Many Calories Do You Need Each Day?

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Text (use this in a bullet list or table format in Wix):

• 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

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How to Track Calories

 

Check nutrition labels for “Calories per serving.”

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• 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!

 

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 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.

 

The Formula for Success

 

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.