Counting Calories

You log your foods, everything you eat / drink. You have breakfast, log the cereal and milk (or whatever), you go for a 30 minute walk, log it. Say you get 2000 calories a day, you want an orange that's 80 calories, but only have 10 calories left, (so you've had 1990 calories that day) you either don't have the orange or go over a little bit.

Fill out your profile honestly, set it to lose .5 to 1 lb a week unless you have loads to lose, and just try to meet the section on your food diary that says "Your Daily Goal". Eat back your exercise calories when and if you earn them. Weigh and measure your food so you can track it as accurately as possible.

What are you confused about? Use measuring cup for liquids and food scales for everything else.