It’s estimated only 9 percent of Americans can calculate how many calories they should eat every day.

Here is the way to calculate how many calories you should eat and tips for counting calories according to everydayhealth.com.

How many calories do you need to eat to maintain your weight depends on lots of factors including age, gender, height, weight and activity level. The body uses about 2/3 of the calories consumed each day just to keep systems,

like your heart and muscles, functioning. The balance of calories consumed fuels everyday activities.

It’s estimated only 9 percent of Americans can calculate how many calories they should eat every day.

Here is the way to calculate how many calories you should eat and tips for counting calories according to everydayhealth.com.

How many calories do you need to eat to maintain your weight depends on lots of factors including age, gender, height, weight and activity level. The body uses about 2/3 of the calories consumed each day just to keep systems,
like your heart and muscles, functioning. The balance of calories consumed fuels everyday activities.

To find out your ideal calorie intake calculate your basic metabolic rate.

Here’s how:

Women: Multiply your weight by 10. Men: Multiply by 11. This is your BMR. Now add to that 20 percent of your BMR if you have a sedentary lifestyle; 30 percent if you are somewhat active; 40 percent if you are moderately active;
or 50 percent if you are very active.

The number you get is how many calories you need to maintain your weight. If you want to lose one pound per week, you simply need to cut or burn an extra 500 calories a day.

How? Make small diet and exercise changes throughout the day

For example:

Breakfast: Drink water instead of orange juice (calories saved: 117)

Snack: Have sliced cucumber and a tablespoon of hummus instead of a bag of chips (calories saved: 119)

Lunch: Swap out your salad’s creamy ranch dressing for fat-free Italian (calories saved: 66)

Dessert: Eat half of a cup of strawberries instead of a half of a cup of chocolate ice cream (calories saved: 118).

Exercise: Stroll at a moderate pace for 30 minutes (calories burned: 125 for a woman weighing 145)

Get Portion Savvy

Even if you can’t or don’t want to tally the calories you eat at every single meal or snack, using little portion control tips can help cut calories without trying too hard.Try this tips:

Think of a tennis ball. It’s the equivalent of one cup of food, which is the recommended portion for such foods as pasta, cereal, and yogurt.

Don’t eat straight out of the container. It’s a recipe for mindlessly overeating. Instead, measure a serving size of whatever you’re noshing on - almonds, soy chips, or other snacks - and put it on a plate or in a bowl.

Use smaller plates. Trick your mind into thinking that you have more food by downsizing your large dinner plate for a smaller salad-sized one. A healthy portion can look teeny on a huge plate but will seem more normal when you
shrink its surroundings.

Spoil your appetite with nutritious food. Try eating celery sticks with peanut butter an hour before mealtime, My Calorie Counter recommends. You’ll eat less at the meal and feel more satisfied later.