First there is a difference between k.C and calories. On some product labels, only kC are shown. You should be able to obtain the C cont in order to make a proper calculation.

The question answered with more details

Humans are different. If I need 3500 c a day, you may need 2500 only. Generally, people with more active life and physical activity need more calories. If you start exercising but keep the same daily food amount, you may start losing weight without dieting or counting calories. Stop eating candy, chocolate or anything alike and bingo – you will boost the process. Stick to this plan for let’s say 3 months and you will lose significant amount of fat. Yes, it is that easy.

Do you still need to count calories?

If you feel difficult to follow the simple plan I give you (I assume you do not want to exercise), start counting calories.

1) Keep a record of all daily food you have, and how many calories you consume for let’s say a week. Add all calories and divide it to the number of days you have monitored. This is your average daily calories intake.
2) To lose weight the healthy way, simply lower this number with 30%.

You will start losing weight for sure. We recommend instead of lowering your calorie intake with 30%, lower it with 15% and exercise to burn the extra calories. Exercising should be done in the morning on empty stomach to burn the excessive fat.

Combining a diet with exercising is the best option as you cannot keep such low calorie intake for longer. Do the opposite and sooner or later you will start eating as usual and gain back the weight.

You have two choices – you can either start cooking low calorie diet meals for the whole family, or sign up for a diet food delivery service that delivers healthy diet meals cooked by your personal chef under the supervision of your personal dietitian.
Yes, ordering freshly cooked and frozen delivered meals directly to your door using diet food delivery service, like Bistro MD gourmet meals, is like having your own personal chef and dietitian.

Bistro MD is a very good choice for a diet food delivery service. It’s not just an ordinary low calorie diet plan – it’s a home diet food delivery service that includes three easy steps to start your successful weight loss journey:

Step 1
Choose a diet meal plan that suits your personal needs. Your choice depends on how much weight you want to lose and for how long. You can choose between full week and work week, as well as you can pick and choose which foods you prefer to be included into your personal diet menu etc.

Step 2
Order your diet meal plan online.

Step 3
Your meals are delivered weekly directly to your door…

Now you have all the healthy diet meals you need to lose weight, you just have to start the easy as 1-2-3 weight loss process – heat the meals, eat the meals regularly and you will start losing the extra weight gradually.

Why should I choose Bistro MD diet food delivery over other similar delivery services?

Because it is easy, clean and time saving…

Bistro MS requires:

+ NO cooking and hassle anymore preparing healthy meals for you only or for the whole family
+ NO cleaning around the kitchen or endless dish-washing after meals
+ NO shopping and wasting time in the supermarkets reading foods labels for the ingredients
+ NO calorie counting – your calories intake ranges between 1100 and 1400 calories per day

Bistro MD diet delivery is unique with its delicious restaurant quality meals and a huge selection of exciting menus to choose from – you can choose different menu every week and will never get bored. You will be truly amazed by the freshly cooked, frozen and quickly delivered meals directly to your door.

You can read our full Bistro MD Review or if you are ready to get started then…

Visit Bistro MD official website now!

The lower carb alternatives you gonna use should have identical taste as the original high carb foods. You will be very nicely surprised to find out that many of them actually taste better than the original high carb dishes.

Sandwich

You can substitute Chinese and Napa cabbage for bread. This way you eliminate 29 grams of carbs per sandwich.

Use one leaf of the cabbage and roll it up with your favorite filling and if you like you can dip it in low-fat mayo. Delicious.

Pizza

You can substitute Portobello mushroom for pizza crust. This way you eliminate 20 grams of carbs per pizza slice.

Cut the mushroom gills out and place the mushroom on an oiled cookie sheet and bake until it dries out a little. Add you favorite pizza topping (my favorite is tomato sauce, ham and sweet corn). Mmm, I got hungry

Pancakes

You can substitute Oatmeal and cottage cheese for pancake mix. This way you eliminate 45 grams of carbs per pancake.

Mix 2 eggs, ¼ cup of the cottage cheese and ½ cup of the oatmeal. Add vanilla, nutmeg or cinnamon
(you know the benefits of cinnamon). Make the mixture smooth and cook it like you do with the regular pancakes. I am going to try this immediately.

Then I thought… What if you could have your favorite fruit drink or smoothie ready in about 1 to 3 minutes? I’d be great!

This is possible if you use WonderSlim Protein Smoothies and Fruit Diet Drinks and it gets even better for you to know that those protein diet drinks are actually WonderSlim Diet meal replacements.

WonderSlim Diet Smoothies are high in protein, low in fat, and full of essential vitamins and minerals. You can enjoy their rich and creamy taste all year long, anywhere you like. As they are well balanced and nutritious you can take them instead of your regular meals or just as a quick and healthy snack.

These protein diet smoothies are the perfect solution for any busy dieter on the go who doesn’t want to sacrifice taste or nutrition and yet gets everything they need to lose weight healthy way or maintain your lost weight.
They are the ideal supplement to your WonderSlim Diet plan.

Preparation is easy – poor the contents of one packet (100 calories) into a glass, shaker cup or blender. Add 8 ounces of cold water and stir or shake vigorously until dissolved…

…Or you can use both the Berry and Strawberry Smoothies to make a frozen pudding pops like Liz (one of the many happy users of these wonderfully flavored protein diet smoothies):
She combines fresh or frozen fruits, adds plain yogurt and blends. Delicious and nutritious these could be great frozen snacks for the hot summer days.

First of all let’s remind us the number of calories contained in fats, proteins and carbohydrates:

1 gram of fat = 9 kilocalories ~ 37 kilojoules

1 gram of protein = 4 kilocalories ~ 16 kilojoules

1 gram of carbohydrates = 4 kilocalories ~ 16 kilojoules

And some more calorie values:

1 gram of alcohol = 7 kilocalories

1 gram of dietary fiber = 3 kilocalories

Having all these values in mind you can easily calculate the number of calories in food you eat every day. And how much calories you need a day is another question:

How to estimate your daily caloric needs

You can estimate your daily caloric intake with the Harris-Benedict formula. It helps you calculate your basal metabolic rate (BMR), i.e. the optimum amount of energy your body needs to function.

Let’s calculate your BMR

To do that you need to use your current weight, height and age in step ONE. It’s easy:

Harris-Benedict formula for Women:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Harris-Benedict formula for Men:

66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Take your daily activities into account in step TWO:

• Add 20% of your BMR to your current BMR if you are sedentary: (0.2*BMR) + BMR

Means you spend all day sitting in a chair: for example working with a computer in a bank, home, office, etc.

• Add 30% of your BMR to your current BMR if you are lightly active: (0.3*BMR) + BMR

For example if you exercise 2-3 times a week.

• Add 40% of your BMR to your current BMR if you are moderately active: (0.4*BMR) + BMR

For example if you exercise 4-5 times a week.

• Add 50% of your BMR to your current BMR if you are very active: (0.5*BMR) + BMR

If you exercise every day of the week or for prolonged periods of time. For example if you are a fitness trainer.

• Add 60% of your BMR to your current BMR if you are extra active: (0.6*BMR) + BMR

If you are a professional athlete or if you work hard labor job.

How knowing your BMR will help you lose weight?

Knowing your BMR means you are aware of how much calories you need a day to keep your current weight. However, if you want to lose weight you need to cut your daily caloric intake (eat fewer calories) or burn the extra calories (through some activities). As a result you should keep your daily calorie intake lower than your BMR. How much lower? That’s the question: But before that you need to know:

Some more nutrition facts from Wikipedia:

Because human adipose (fat) tissue contains about 87% lipids, one kilogram of it stores the caloric energy of roughly 870 grams of pure fat, or 7800 kcal. In principle one has to create a 7800 kcal deficit or surplus between energy intake and use to lose or gain 1 kg of body fat, respectively, or 3500 kcal per pound. However, if one eats 7800 kcal more than the body needs, one won’t necessarily gain 1 kg of fat, since muscle and other tissues may be built. In the same way, if one eats 7800 kcal less than their maintenance level, they may not lose 1 kg of fat, since muscle and sugars may be metabolized to generate energy.

In short and still roughly speaking – in order to lose 1 pound a week you need to eat 500 calories less a day or burn those calories through exercising or other activities. For optimal results you should combine the two methods – eat 250 calories less and burn the rest 250 exercising.

Gradual weight loss is the healthiest way to achieve your desired weight

More than 2 pounds a week is not very healthy and the lost weight is not permanent. 1 to 2 pounds a week is natural weight loss – good for you and your body. You will be loosing weight with a smile on your face and won’t even notice you are dieting, because you will be dieting naturally.

Small calorie (aka gram calorie) is the energy needed to increase the temperature of 1 g (gram) of water by 1 degree Celsius (1.8 Fahrenheit).
1 cal equals to 4.184 joules (cal is the symbol for gram calorie)

Large calorie (aka kilogram calorie) is the energy needed to raise the temperature of 1 kg (kilogram) of water with 1 degree Celsius (1.8 Fahrenheit).
1 kcal equals to 4.184 kilojoules = 4184 joules = 1000 cals (kcal is the symbol for kilogram calorie)

Although not a SI unit kilocalories are still the most common measurements for food energy. Hence the most common misconception that occurs when we talk about calories in food – despite we read calories or cals on food packages, the labeling actually refers to kilocalories when we talk about food.

For example: If a pack of crackers has 400 calories (or cals), it turns out that the calories (or cals) marked on the crackers package are actually kilocalories (or kcals), so it would be correct if written 400 kilocalories (or 400 kcals), but usually it’s not.

Often the word “calorie” (referring to kilocalorie) is capitalized (Calorie) in order to be distinguished from the small (gram) calorie, but this is not effective outside the specific context, so it’s practically useless.

The name “calorie” (referring to kilocalorie) is often used in medical sciences and non-scientific contexts. Whereas, the name “calorie” (referring strictly to the gram calorie) is used in scientific contexts such as chemistry and physics. Here’s why it is needed to be inferred from the context whether the gram calorie or the kilogram calorie is intended.

When we talk about exercises the same rule as in non-scientific context applies.

For example: If you normally burn 100 Calories (or cals) on the treadmill technically that refers to 100 kilocalories (or kcals).

Source: http://en.wikipedia.org/wiki/Calorie