A Complete Guide to Control Your Daily Calorie Intake

Priya Singh
Diet and Nutrition
July 18, 2025
0

Does the very mention of controlling calories make your heart sink? If yes, you are not alone. Calorie control is a major challenge for most weight watchers. However, you may be surprised to know that you can cut a substantial number of calories simply by making some smart changes in the way you cook and the food choices you make.

Here in the blog, we have jotted down a few easy tweaks that will help you control your daily calorie intake. Read on...

Learn How to Control Your Daily Calorie Intake

Here's a foolproof guide on how to control your daily calorie intake:

1. Measure your cooking oil

A spoonful (5 mL) of most cooking oils has more than 40 calories. If you usually don't measure your cooking oil, you may be using more for a simple stir-fry. It unnecessarily inflates the calorie count of your food. Measure the amount of oil you use in cooking, as it will help cut calories.

2. Prefer fruits over juice

Instead of having fruit juice at breakfast, munch on fruits. An average orange contains about 60 calories, while a glass (250 mL) of seasoned orange juice has more than 100 calories. Also, fruit, when eaten whole, gives more fiber punch and makes you feel full for a longer duration. So, isn’t it a good idea to choose fruit over juice?

3. Mind your drink

Soft drinks are an easy route for calories to sneak into your body. Say a strict no to them and you can smoothly cut a few hundred calories. Similarly, if you can have your tea and coffee without sugar, you can easily save 20 to 100 calories.

4. Stock on smart desserts

Overcoming the desire to have dessert is no joke. The best way to satiate your sweet tooth without adding more calories is to stock up on fruit smoothies, flavored yogurt, or a bowl of chilled mixed fruits. These healthy sweet treats will not only keep a tab on your calorie intake but will also boost your nutritional level.

5. Have low-fat dairy

Low-fat milk and yogurt have about half the calories as compared to their full-fat versions. So, better switch to the low-fat variety. This will help in keeping your calcium and protein levels intact while being on a low-calorie diet.

6. Eat out only when eating out

If you patronize eateries in shopping malls, cinema halls, bus stops, and every other public place imaginable, you need to rethink. Your shopping and other outings need not necessarily be associated with food. Cut your calorie intake either by eating at home before stepping out or carrying a homemade snack in your bag. And eat out only when you plan on eating out.

Conclusion

Keep in mind that calorie cutting should be a slow and steady effort. Incorporate these changes into your eating habits slowly over a couple of weeks to give your body and mind time to adjust. Also, for more effective results, prefer using smart cooking equipment such as a griller, a steamer, or an air-fryer over other tools like a frying pan. You may be surprised to see that some dishes turn out better grilled and with far less fat.

For any query related to diet and calorie management, consult a Dietician at Ask a Doctor 24x7

Recently Answered Questions Related to Calorie Count

Disclaimer: Information provided on this page is not intended to substitute for proper medical advice provided by your healthcare professional. This is only for informational purposes.

About the Author

Priya Singh

Priya Singh is a professional content strategist with 14+ years of experience in planning and executing content for digital media platforms and email marketing. She has written blogs and articles for diverse verticals such as health magazines, newspapers, as well as social media posts. She has been associated with Ebix for the last 7+ years

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A Complete Guide To Control Your Daily Calorie Intake