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I use the myfitness calorie counter as a guide and a meal planner. I often adjust dinner calories, if during the course of the day, I've overdone eating at breakfast or lunch. I stay below my calorie goal most of the time, especially when I do an exercise regimen that day. But the key is to have a reliable scale, and weigh yourself daily. This will confirm whether you had a "good" or "bad" day controlling your calories the day before. The scale results help to keep me on target with my calorie goals.