There are many different way to calculate your caloric intake. There are phone apps and internet sources that are easy to navigate. My Fitness Pal is user friendly and can be accessed online or an app. Just write down what you eat during the day and log it into the diary. It will calculate the caloric intake and other nutrition facts. Be sure you pay attention to portion size you're eating. Portions can be miscalculated and give a false calorie count.
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Andrea Pennington, Integrative Medicine, answeredTo get a handle on how many calories you do eat in a week, begin to keep a food diary. If you thought about every cookie, every tablespoon of coffee creamer, the pats of butter or handful of M&Ms you eat, you'd find that you could easily cut 300-500 calories from your daily intake without feeling deprived. But you have to see it to believe it. So write down everything you put into your mouth for a seven day period. Write down your mood and energy level, too.
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