Calorie counting works because weight change tracks energy balance over time. You do not need perfection — consistent estimates beat sporadic precision. Start by reading Nutrition Facts labels for packaged foods and using a scale for the first couple of weeks so your portion sizes become intuitive. Free apps can log common foods and scan barcodes. Build in a small buffer (round up by 10–15%) to account for underestimation, which research consistently shows is common in self-reported intake.
Key facts:
- Use a kitchen scale for accuracy at first
- Log immediately so you don’t forget
- Add a 10–15% margin for estimation error
- Focus on weekly averages, not single days