Q: How do I know how many calories I am consuming?
COMMON SENSE: Hence, the food journal. All foods have nutrition labels on them. It's simple, just measure your serving and record the nutritional information in your food journal. Everything you put in your mouth, you write down.
Remember to measure out a serving if the container or packaging contains several servings. It's only the amount of calories in a serving, if you've measured out (1) serving.
Example: If a Vitamin Water bottle says it has 50 calories per serving but, the bottle contains 2.5 servings per bottle - it's 125 calories for the entire bottle.
* If you are FAT - you are most likely consuming more calories than your body needs.