This Is How Easy Tracking Calories Can Be

Timo Sven Bauer - Lifestyle
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With these simple tricks, you’ll quickly learn to track calories the right way

Let’s be frank! Who is really still tracking calories in 2018? Sure, some of you use tracking apps such as myfitnesspal and lifesum, but tracking calories is honestly a thing of the past, from back when flares and ABBA were still the hottest trends.

But tracking calories is truly fool-proof and has many perks!

If you could learn in two minutes how to track your calorie intake, you’d say right away: "Hell yeah, tell me more!"

And that’s exactly what I am going to do now! So listen!

You’ll have to remember the following three values and that’s all the math for now:

1g carbs = 4 calories/kcal

1g protein = 4 calories/kcal

1 g fat = 9 calories/kcal

If you can - and I am sure you’re able to do that - remember these numbers, then counting calories will be an easy thing for you!

In principle, tracking your calories looks like that:

Down here you’re going to find a simple example! The typical nutritional value per 100 g, as found on a regular cup of yogurt.

We multiply the weight in grams of our macronutrients (fat, carbs, and protein) with their calorie density and add up the three values:

16,8 g fat x 9 calories = 151,2 calories

11,5 g carbs x 4,1 calories = 47,15 calories

1,4 g protein x 4,1 calories = 5,74 calories


= ca. 206 calories

If we assume that you ate an entire 500 g cup of yogurt, that means you’ve just consumed 1000 calories. Obviously, we are not talking about the low-fat version, but grandma’s favorite whole milk, natural yogurt.

As you might have noticed, both protein and carbs have 4,1 calories, fat about 9,3 calories. This is where experts are still arguing.

Also important to know:

  • Sugar is a carb too
  • Fibre has 2-3 calories per gram
  • 1 g alcohol has 7,1 kcal
  • Saturated or unsaturated fat, 1 g of fat always has 9 kcal

But why make such a fuss about tracking calories?

Now, you might wonder what all of this is about. You’re already getting a lot of information on the packaging of your food. Well, that’s only partially true. What do you see, when you’re eating out in a restaurant and would like to track your calories?

Right, you’ll need a good eye and be able to estimate the exact amount of food on your plate. And you should also remember the nutrition facts of each food you’re consuming. Uffffff!

My conclusion on the topic “tracking calories correctly”

Knock it off! (:

As long as you’re not a professional bodybuilder, who really has to pay attention to what he is consuming, it’s much more important to eat a balanced and healthy diet, with fresh and natural ingredients. Other than that, feel free to rely on the help of tracking apps and read nutritional facts on your food. That’s what they are made for, after all.

If you’ve enjoyed this article, do me the favor and write a positive review of our app in the App Store or in Google Play Store.

Our goal is to change the eating habits of our users towards a healthy lifestyle.


Thanks for your attention! :)

Your Timo Sven Bauer,

Co-founder of



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