5 Common Mistakes When Counting Calories

"I'm eating 1,500 calories but not losing weight!" Sound familiar? Chances are, one of these mistakes is the culprit. Here's how to count calories accurately.

Mistake #1: Eyeballing Portions

Studies show people underestimate portions by 30-50%. That "tablespoon" of peanut butter might actually be three. A food scale is a $20 investment that pays dividends.

Fix: Weigh everything (at least initially) to learn what portions really look like.

Mistake #2: Forgetting Cooking Oils and Sauces

A tablespoon of olive oil is 120 calories. Ranch dressing adds 150 per serving. These "invisible" calories accumulate fast.

Fix: Log everything—oils, butter, dressings, condiments, and cooking sprays.

Mistake #3: Not Logging BLTs (Bites, Licks, Tastes)

That handful of chips, the bite of your partner's pasta, tasting while cooking—these add up. Even 200-300 untracked calories daily can stall progress.

Fix: Log everything immediately, even small tastes. Use a "miscellaneous" entry if needed.

Mistake #4: Trusting Restaurant Calculations

Restaurant portions often exceed listed calories by 20-30%. Chefs don't measure ingredients precisely, and extra oil or butter is common.

Fix: Add 20% to restaurant calorie counts as a buffer, or eat at home more often.

Mistake #5: Weekend Amnesia

Strict tracking Monday-Friday but relaxing on weekends? Two days of overeating can erase a week's deficit. A 3,000 calorie Saturday undoes 5 days at a 500-calorie deficit.

Fix: Track every day, or use weekly calorie averages to account for social eating.

The Accuracy Mindset

The goal isn't perfection—it's awareness. Even if your tracking isn't perfect, consistent tracking reveals patterns. You'll learn which foods are calorie-dense, which meals keep you full, and where your weak spots are.

Quick Accuracy Tips

Use a food scale for solid foods
Measure liquids with measuring cups
Log before you eat, not after
Use verified entries in food databases
When unsure, round up

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