If you are on a weight loss diet program, one of the main things you need to be sure you're doing is calorie counting.  This is what will enable you to ensure that you're getting enough calories to prevent your metabolism from slowing down but not too many that you aren't able to lose weight. 

One of the biggest reasons why people do not have success with their weight loss diet is because they are not tracking their calories.  Then, when they don't see the weight loss they are expecting, they have no where to work from.

Therefore, while it may take a bit more time and effort to do, it's well worth your effort. 

Here are the main things you should know about counting calories on your fat loss diet. 

The Right Fat Loss Calorie Intake 

For most people who are participating in a regular exercise program, a calorie intake of 13 to 14 calories per pound of fat loss is appropriate. In some cases you may need to take it lower, for example if you have a very sedentary desk job or if you've already been dieting for a longer period of time and have a slightly depressed metabolism. 

The thing to do would be to start at a higher intake and adjust downwards as time goes on. 

The Calorie Content Of The Different Macronutrients 

Once you've arrived at the necessary calorie intake, the next step will be to understand the calorie content of each macronutrient. This then enables you to figure out how many calories are needed from protein, carbs, and fats. 

So, carbs have four calories per gram. Protein contains four calories per gram as well.  Then fat contains 9 calories per gram, so you can see how it would be quite effective to cut fat as a means to losing weight. 

I would recommend you eat one gram of protein per pound of body weight and then divide the remaining calories between carbs and fat.  Go no lower than 15% of your total calories from fat. 

The Danger Of Taking Calories Too Low 

Finally, also be sure that you don't take your calories too low.  While you do need a calorie deficit to see fat loss, if you bring it too low you're going to end up seeing a slow metabolic rate, muscle mass loss, and potentially could even start gaining body fat.

So, keep these points in mind. If you want to lose body weight, calorie counting makes it that much easier. 

To learn more on this, check out this article on calorie counting myths. 

------> Calorie Counting Myths