# Counting Calories, Be Your Own Calorie Counter – Introduction

I want to introduce my best friend, “The scale”. There is no better tool in your kitchen than a food scale when you are trying to lose a few pounds. A food scale can easily be purchased at almost every big food store. I highly recommend you to buy one.

Basically every nutrition fact on a product is given to us per 100 grams. Therefore if we see 100 grams as 100 percent and 120 grams as 120 percent and so on. Why you might wonder? Here is an example: Let’s say you have 100 grams of whole grain pasta and you want to measure how much calories it contains. The label says that 100 grams of whole grain pasta contains 360 calories. This is how you do it.

The formula is:

360 x 1.0 = 360 calories

Here we have the 100 grams converted into percentage:

100 grams = 100% = 1.0

If the weight of your food product would had been 120 grams then it would have been 360 multiplied by 1.2 and the formula would have looked like this:

360 x 1.2 = 432 calories

If the weight of a food product is less than 100 grams, such as 50 grams then you just multiply it by 0.5 and it looks like this:

360 x 0.5 = 180 calories

With a food scale can you finally get full control over how much calories you put in your body. I promise you at first you will be really surprised how much you actually eat. I have tried this on a few friends and they are way off when I ask how much they eat during a day. Their answer often differs by 500-1000 calories and let me say that they are already into the food and training aspect.

Let’s take the lower number of them, 500 extra calories a day equals around 0.5 kilograms of body weight a weak. If you add that over a year you will get amazed over the result. DON’T LOOK NOW, 52(weeks a year) x 0.5 kilograms = 26 kilogram in just one year. Just imagine if we would have used the higher number of the two. This rarely happens in real life though but there is something to think about. Remember it works the other way around as well. Cut 500 calories a day and lose around 26 kilograms a year. It’s almost impossible for a normal person to stay that strict for a year but you can definitely get some insane results if you at least try it. Cutting 500 calories sounds easy right? It is to be honest, just take control and start believing!

I recently got the question how to measure calories when you are putting together a breakfast sandwich.

- Put the sandwich on the scale and reset in to zero.
- Pick up the sandwich and apply your butter for example.
- Lay down the sandwich again and you will get let’s say 10g, that’s how much butter you applied in grams.
- Keep repeating till you are done with all of your spreads.
- Magic sandwich done – CHECK