According to the U.S. Department of Agriculture, the average adults needs to consume about 2000 – 2500 Calories to maintain their weight. In other words, you have a fixed amount of Calories to “spend” each day.

Counting calories can be overwhelming, if you’re trying to lose weight. Unless you’re weighing or measuring the food you eat on a daily basis, it may be easier to have a general idea of how many calories everyday foods contain.

Now while many people avoid counting calories altogether, a lot actually find it useful for maintaining or losing weight.

Let’s look at the graphic below for example, between 1kg of watermelon and 125g of ice cream. Both have 300 calories, but you feel more satisfied after eating a watermelon (fibrous food) rather than eating an ice cream, even when they have the same calories. Just because something is low in calories doesn’t mean that it’s good for you.

For food with no nutrition label such as fruits and vegetables. It is highly recommended that you get a digital food scale to get an accurate measurement of the food you consume, whether your goal is to lose weight or maintain weight. It will display how many grams of carbs, proteins, and fat the serving has.