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get a general idea of how many calories you burn each day. For at least a week, enter and track your calories online e g , with. Calorie Count or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day. Add it up Take your BMR number and add your activity calories. Then subtract your food calories from that total. You can start by making small changes in your diet and activity levels and immediately start burning more calories than you're eating. Fad diets, diet pills, and fasting may help you reduce the number on
