How to Track Calories for Weight Loss

The weight loss equation

Weight loss is fundamentally about energy balance: calories in vs calories out. If you consume fewer calories than your body burns, you lose weight. If you consume more, you gain weight. It's simple physics — but tracking both sides of the equation is where most people struggle.

Calories consumed (food and drink)

Everything you eat and drink contains calories (except water). To track calories consumed:

• Read nutrition labels — check serving size and calories per serving
• Use a food tracking app — scan barcodes or search food databases
• AI food scanning — Trakon lets you point your camera at a meal and get instant calorie estimates
• Be honest — track everything, including snacks and drinks

The biggest mistake people make is underestimating portion sizes. A "bowl of cereal" might actually be 2-3 servings. Measuring or scanning your food gives you accurate data.

Calories burned (exercise + daily activity)

Your body burns calories in three ways:

1. Basal Metabolic Rate (BMR) — 60-70% of daily calories, just to stay alive
2. Exercise activity — walking, running, cycling, workouts
3. Non-exercise activity thermogenesis (NEAT) — fidgeting, standing, walking around the house

For weight loss, you have the most control over #2 — exercise. This is where GPS tracking helps. Trakon estimates calories burned based on activity type, duration, distance and your body weight.

Daily activity vs exercise

Don't confuse "being active" with "exercising." A 30-minute run burns ~300 calories, but walking around the office, doing chores and standing can add another 200-400 calories to your day. Both matter.

Activity	Calories/hour	Category
Sitting at desk	60-80	BMR + NEAT
Standing	100-130	NEAT
Walking (casual)	150-200	NEAT / light exercise
Walking (brisk)	200-300	Exercise
Running	400-600	Exercise
Cycling (moderate)	400-600	Exercise

How to create a calorie deficit

A safe and sustainable deficit is 300-500 calories per day, which leads to roughly 0.3-0.5 kg (0.5-1 lb) of weight loss per week. You can create this deficit by:

• Eating 300 fewer calories (e.g., skip a snack or reduce portions)
• Burning 300 more calories (e.g., a 45-minute brisk walk)
• A combination of both (e.g., 150 less food + 150 more exercise)

The combination approach is usually most sustainable — you don't feel deprived and you get the health benefits of exercise.

Weight trend vs daily fluctuations

Your weight fluctuates 1-2 kg daily due to hydration, sodium, glycogen and digestion. Don't panic over daily changes. Instead:

• Weigh yourself at the same time each week (e.g., Monday morning)
• Look at the weekly average, not individual days
• Track the trend over 4+ weeks before adjusting

Read next: What Is a Calorie Deficit? A Beginner's Guide or How to Track Weight Loss Progress Beyond the Scale