Roczen Calorie Tracker

What we’ll cover:

• How calorie tracking works in practice
• When calorie tracking can be a helpful tool
• Roczen recommendations around calorie counting

Calorie Counting

Calorie counting involves tracking the number of calories consumed through food and drink, and comparing this against your estimated calorie requirements. Various equations can be used, such as the Mifflin-St Jeor equation we use at Roczen. This method is used to estimate the daily calorie requirements for an individual based on their resting metabolic rate (RMR), and then adjusted for activity levels such as day-to-day movement and exercise. This formula is well-regarded in healthcare and research and has been validated by multiple research studies (Miffin et al, 1990)

Tracking calorie intake can be an eye-opener, revealing not just how much you eat but also what you eat. The primary goal of the calorie tracking feature is not to use every day or from the beginning, but to provide an additional tool that can be used infrequently to increase awareness of how much you’re eating and to help you make better food choices.

Calorie counting is not for everyone, and that’s okay. It is also not necessary for many people, which is why we only recommend this if there is a potential benefit to you doing so. 

So when might it be appropriate and helpful to track calories?

To build awareness of your food and energy intake

• Calorie counting can help educate you on the energy density of different foods.
• Comparing the calories of different foods can then help you make healthier food choices moving forward.
• It can help you understand portion sizes and the caloric content of different meals and snacks, which is essential for identifying areas where you may be overeating.

Tailoring your diet and plan

• By understanding your estimated calorie requirements, you can tailor your diet plans and calorie targets to your specific weight goals.
• It allows for adjustments based on changes to your circumstances, activity levels, and health goals which may change over time. Making the diet plan sustainable over long periods.

Calibrate and stay on top of your diet

• Infrequent monitoring of calorie intake can help identify patterns and trends in eating habits. This is particularly important for identifying gradual changes that can be hard to identify as they happen (e.g., portion sizes often get slightly bigger over time).
• Identifying these trends can provide insights into what adjustments are needed to maintain your progress.
• This feature can also highlight the impact of dietary changes, such as introducing more plant-based foods or reducing sugar intake, on overall calorie consumption.

Increased accountability and motivation

• Keeping an infrequent food diary via the calorie tracker can increase your accountability to stay on track with your diet and plan.
• Visualising progress through data can be a motivational tool, especially when you see positive trends (i.e. maintaining a consistent calorie intake compared to the last time you monitored).

Using calorie counting strategically 

While calorie counting is useful, it’s most effective when used strategically rather than solely (i.e. daily). Here are ways to incorporate it effectively into a weight loss program:

• Occasional monitoring: Instead of daily logging, you might opt for periodic monitoring to gauge overall trends and make necessary adjustments (i.e. 1-2 days a month, or perhaps 1 day a week)
• Focus on nutritional quality: Look beyond the numbers and consider the nutritional value of their food choices. For example, you may be having high-calorie meals, but is this helping to keep you fuller for longer, and is it impacting your weight or goals?
• Educational tool: Use the calorie tracking feature as an educational tool to teach about energy density and balanced meals, particularly when introducing new foods that may or may not be high in calories.

How to use the Roczen calorie tracking tool:

• Find the calorie tracking feature at the bottom of your homepage and select it.
• You will then be asked to enter your weight and select an activity level.
• A daily calorie target will then be generated for you, which includes an energy deficit for weight loss (you will be given the option to adjust this target).
• Calculate the calories in your food or meal by reading food labels or by searching online for nutritional information on the food you are consuming.
• Enter the number of calories consumed and then save your entry (you’ll be given the option to adjust the date, time, and select from one of the following options: Breakfast/ Lunch/ Dinner/ Snack/ Drink/ Other)
  

Conclusion

Calorie counting involves tracking calories consumed from food and drink against estimated calorie requirements based on factors like resting metabolic rate and activity levels. It can increase awareness of your portion sizes and energy intake from different foods, helping to tailor your diet in line with your health goals. Occasional calorie tracking, rather than obsessive daily logging, can identify eating patterns, gauge the impact of dietary changes, provide accountability, and serve as an educational tool - all while considering the overall nutritional quality of food choices beyond just calorie numbers.

‍