How to count calories (and when you don't need to)

You don't have to count calories, but doing it for a couple of weeks can be an eye-opener: where 300 kcal “disappear” and why you needn't be afraid of a filling dinner. Here's how to do it simply and without obsessing.

Information checked on 2026-09-26. General information, not medical advice. How we calculate

If you have or have had an eating disorder, counting calories can do harm. In that case it's better to talk to a doctor or a psychologist. If you're struggling right now, call your local emergency number or find a free helpline at findahelpline.com.

1. Find out your number

First you need to know how many calories you need. That depends on your sex, age, height, weight and how much you move. The simplest way is our free calorie calculator. It shows both the number for maintaining your weight and the one for losing weight safely. We explain how it's worked out in our guide to the calorie deficit.

2. How to count: three ways

Kitchen scales (the most accurate)

Kitchen scales don't cost much, and within a couple of weeks they train your eye. Weigh in grams and count calories from the value per 100 g: calories = grams × kcal per 100 g / 100. For example, 60 g of oats at 379 kcal/100 g is about 230 kcal.

Labels

In Lithuania, as across the EU, prepacked foods must show their energy value per 100 g or 100 ml. Look at that column, not the “per serving” one, because the manufacturer's serving is often smaller than yours.

Portions by hand (no scales)

  • Your palm – a portion of protein (meat, fish, tofu);
  • A handful – a portion of grains, rice, potatoes or pasta;
  • Two handfuls – vegetables (more is fine too);
  • Your thumb – a portion of fat (oil, butter, nut butter).

It isn't exact, but for most people it's plenty.

3. The most common mistakes

  • Oil in the pan. A tablespoon is about 90 kcal. Two tablespoons for frying is like an extra snack.
  • Drinks. Juice, fizzy drinks, beer, wine, coffee with syrup and cream.
  • “Just a taste”. The children's leftovers, a piece of cheese, a handful of nuts – over a day it adds up.
  • Raw vs cooked. 100 g of dry buckwheat is about 340 kcal, while 100 g of cooked buckwheat is about 90 kcal. It's important not to mix them up.
  • Sauces. Mayonnaise, sour cream, salad dressings.

You'll find the values of individual foods in the calorie table – for example, how many calories there are in a banana, an egg or cooked buckwheat.

4. Recipes with the calories already counted

All Dumpli recipes show the calories and protein per portion, worked out from the grams of the ingredients. If you cook from the recipe, there's nothing left to count – just divide it into as many portions as it says.

When you don't need to count calories

Counting is a tool, not a way of life. After a few weeks, many people can already “see” portions and only need to count now and then. If counting makes you anxious, makes you feel guilty or has you thinking about food all day – stop. Then it's better to follow the simple plate rule: half the plate vegetables, a quarter protein, a quarter grains or potatoes.

Slowly, but filling. The Dumpli nutrition quiz suggests a safe calorie target and a filling day of meals made from real recipes. Free. Take the nutrition quiz → · Calorie calculator

Frequently asked questions

Should I weigh food raw or cooked?

Weighing it raw is the most accurate (dry grains, raw meat), because the water content changes when you boil or fry food. If you weigh it cooked, use the calorie value for “cooked” or “fried” – the main thing is not to mix them up.

How many calories are in a tablespoon of oil?

A tablespoon of oil (about 10 g) has roughly 90 kcal. It's the calories people most often forget to count.

Do I have to count calories to lose weight?

No. Lots of people lose weight by following a simple plate rule and measuring portions with their hands. Counting is useful at the start – so you understand what has how much – but you don't have to do it forever.

How accurate are calorie numbers?

They're approximate. Labels are allowed some tolerance, and values for the same food vary. So don't worry about 20–50 kcal – what matters is the trend over a few weeks.

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