To keep track of the calories you take in, and the calories you burn each day, there are a few things you need to understand. For one, it’s necessary to know exactly what a calorie is, and how to go about accurately counting them.
如果你要跟踪记录每天你摄入卡路里的情况以及每天你消耗的卡路里，你需要对几件事有所了解。一件就是，你有必要知道什么是卡路里以及如何精确的计算卡路里。
Studies conducted at Cornell University indicate that the majority of people actually underestimate the amount of calories they take in each day.
康奈尔大学主持进行的研究表明，大多数人都低估了他们每日摄入的卡路里量。
They noted that overweight individuals tend to underestimate the calories in a meal, more than individuals of an average weight, by nearly 40%, while those of an average weight underestimated by approximately 20%. However, this is not a matter of overweight people trying to deceive themselves.
研究者注意到，那些体重超重的人群比那些体重均衡的人群每餐大概低估了40%的卡路里值。而那些体重均衡的人大致低估了20%的卡路里。无论怎样，这不是那些超重人群自己能决定的。
Further reports revealed that it was the size of the meal portions, which led to an underestimation of calorie intake. Both overweight and average weight people were more accurate at estimating the calorie content of smaller meals, compared to larger meals.
更多的深入研究显示，导致人们低估每餐摄入卡路里的原因是由于每顿饭的分量。不管是超重的人群还是体重均衡的人群在估计小份餐食的卡路里时都比估计大份的食物要更准确。
So, if you tend to eat larger meals more often, there’s a big chance you will be underestimating your calorie intake by a greater margin.
所以，如果你常常吃大餐，你低估你所摄入的卡路里的几率就更大。
As the above study shows, we are generally quite bad at estimating our daily calorie intake, which is why it can sometimes be beneficial to count calories, at least in the beginning of a new diet plan.
以上研究都表明了，我们确实在准确估计我们每天摄入的卡路里量这方面做得很糟糕，这也是为什么有的时候计算卡路里值是很有用的，至少在我们开始自己全新的膳食计划时。
Many food labels are based upon a 2, 000 or 2, 500 daily calorie requirement. This number is just an estimate, based upon what the average woman or man requires. The actual number of calories needed for each person will vary.
许多食品的标签是以每天2000~2500卡路里的需求为基础的。这也只是一个基于男性和女性每天需要吸收多少卡路里的估计值。真正每个人到底需要多少卡路里是因人而异的。
Macronutrients are nutrients that your body needs in order to survive and function properly. The primary macronutrients we tend to consume large amounts of on a daily basis are carbohydrates, proteins and fats, the latter two of which are essential in our diets.
宏量元素是身体所需的，维持每天基本生存和健康运作的营养物。我们每天要大量消耗的宏量营养素有碳水化合物，蛋白质和脂肪，其中后两者在我们的饮食中是必不可少的。
While there are a number of other nutrients the body requires in small amounts, macronutrients are those that are needed in larger quantities. Each macronutrient provides a certain amount of calories:
宏量营养素指的是那些我们需要大量消耗的营养物质，而身体还需要消耗少量其他的营养物质。每一种宏量营养素都含有一定量的卡路里。
Carbohydrates: contain 4 calories per gram
§ 碳水化合物：含有4卡路里/克
Proteins: contain 4 calories per gram
§ 蛋白质：4卡路里/克
Fats: contain 9 calories per gram
§ 脂肪：9卡路里/克
By understanding these quantities, you can better estimate the amount of calories derived from each macronutrient.
通过对这些量的了解，你能更好的估计每一样宏量营养物质中含有的卡路里。比如，如果你看到食品标签上写道每份食品中含4克蛋白质，也就意味着你会从每份食品中吸收16卡路里（4克蛋白质x4卡路里每克）。
Counting calories and keeping an accurate record of your daily intake can feel like a challenge, since it requires keeping track of the calories you consume, and perhaps even the calories you burn through daily activities and exercise.
计算及记录卡路里摄入量的三种方法
There are, however, a number of tools that can help you keep an accurate records of these figures:
计算及保持精确记录你每日的卡路里摄入量是个很大的挑战，因为这需要你跟踪你的卡路里消耗情况，或许还有你每天通过日常活动和锻炼所消耗的卡路里。在此有几种工具可以帮助你准确记录这些数值。
1. Journal
1. 日记
One of the first things you may want to try using is a journal or diary. You should write down every meal and snack you eat throughout the day. Make sure to record what time of day you eat, and perhaps even an itemized account of the calories.
第一件你可以加以利用的就是日记。你应该记录下你在一整天之内吃的没一顿饭或者小吃。确保你记录下了你每次吃东西的时间，甚至还有每样事物的卡路里含量。
For example, if you had a grilled chicken salad for lunch, don’t forget to record the calories in the salad dressing. If you have a sandwich, each individual item on the sandwich should be counted separately. Also remember to include calories from beverages.
比如，假如你午餐吃了烤鸡沙拉，就不要忘了在沙拉酱调料一栏写下卡路里含量。如果你吃了个三明治，那么要分别记录一下三明治中每一样食物含有的卡路里。还有一定要记得写下饮料中含有的卡路里。
You may also want to keep track of your daily activities in your journal. This includes any significant activity, not just sport or exercise, for example household chores, or working in the garden.
你可能还想在日记中记录下你每天的活动，包括任一种有效活动，并不仅仅是运动或锻炼，比如家务琐事。或者花园里的工作。
2. Kitchen Tools
2 . 厨房用具
There are certain kitchen tools, which can help you to accurately measure the amount of calories in your meals and snacks.
还有几种厨房用具可以帮助你精确的测算你所吃的食物或小吃中含有的卡路里。
For example, when preparing a meal, you may want to measure the amount of calories in each food item. You can also keep accurate track of portion sizes in order to calculate calories. Measuring cups, measuring spoons and scales are essential kitchen tools to have on hand when counting calories.
例如，当你准备烹饪时，你可能想要测算每一样食物中的卡路里含量。你也可以通过对每一样食物分量的称量为计算出卡路里含量。量杯、量勺和天平在卡路里的计算中都是很有用的厨房用具。
If you are making a recipe from scratch, the calorie contents and nutritional can usually be found using an online calorie calculator.
如果你正在从头开始做一个食谱，卡路里含量和营养含量通常可以使用网上卡路里计算器算出。
3. Online Calorie Counters
3. 网上卡路里计算器
If you don’t want to work out your calorie intake and expenditure by hand, you can use an online calorie counter.
如果你并不想手动计算出卡路里的摄入和消耗，你可以使用在线卡路里计算器。
Most online calorie counters also have a section where you can search for an estimate of the calories burned through certain daily activities, too, which is really helpful.
多数的在线卡路里计算器都有一个可以让你搜索得知某些日常活动消耗的卡路里的部分，这也是相当有用的。
By calculating both your calorie intake and calories burned, you will have a pretty accurate account of how your weight loss is going.
通过计算你的卡路里摄入和消耗，你将会精确地掌握你应该如何减肥的情况。
After several weeks of weighing and measuring your food, you will likely find that you are able to estimate the calories in most familiar foods with accuracy and ease.
在对你的食物经过几周的称重和计算后，你可能发现你可以轻松容易的计算出多数常用食物中的卡路里。
Depending on your weight loss goals, you may be happy ‘eyeing up’ the foods you eat to estimate your calorie intake for the day. For most people, this is more than accurate enough.
按照你的减肥目标，你可能会很高兴'虎视眈眈'的看着你吃的食物，估计你一天的卡路里摄入量。对于大多数人来说，这还是不够准确。
Do you count calories? Which methods do you use?
你计算卡路里摄入值吗？你采用的什么方法呢？
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