Ep. 305: How to Count the Calories in Your Homemade Meals

You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together? In this episode of the Get Your GOAL podcast, I’ll show you how to count the calories in your homemade meals with a simple, step-by-step process.

Imagine never being afraid of going out to eat, or going to a friend’s house, or going on vacation, ever again. Picture yourself confidently portioning out every meal, every time, to fit your calorie target without second-guessing yourself.

This can be you because it’s just a skill to count calories, which means that you can learn how.

Right now, your brain is making excuses to stop you from counting all of your calories (which is completely normal, and exactly how your brain is supposed to work). But when you execute this simple process, and practice it regularly, you’ll realize that there are NO calories that you can’t figure out.

– HOW to calculate the calories for any recipe
– WHY it’s so hard to make yourself do this, and
– HOW to overcome your resistance

Find the show notes for this episode at

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  1. Jackie O on September 17, 2023 at 1:53 pm

    When in doubt, take a smaller portion. You don’t really need that second scoop of mashed potatoes or that third piece of pizza.

  2. BLAME TheGame on September 17, 2023 at 2:50 pm

    Since you’re saying you get most of your questions from your Facebook group, are you going to open a new Facebook group now that you’re closing your exercise and weight loss group? I’m also wondering if all the helpful exercise videos that you published here on YouTube will remain available as they are now. Thanks for all the years of assistance, Pahla B! 😊

    • Radical Cartoons on September 17, 2023 at 2:59 pm

      I hope so too, I use them with my maintenance.

  3. Lee on September 17, 2023 at 3:11 pm

    thanks so much for upbeat thoughts. I dont count the calories but the amount of protein, good fats, and carbs to intake. I printed out a sheet that helps. Then I was able to have a daily diet with some good switches. However i do and will have slice of pizza now and then. or a candy bar too and ice cream.. haha.

  4. Ellen Bryce on September 17, 2023 at 4:00 pm

    I love this! This is what I’ve been doing without realizing it was a thing! 😄

  5. Karen Hilbert on September 17, 2023 at 5:02 pm

    😅 you are so honest and fun! Great podcast – so true about the brains chatter – can relate 😊

  6. Diane English on September 17, 2023 at 6:37 pm

    Another practical tips video. Brain being overwhelmed is real!

  7. I Scream for Buttercream on September 17, 2023 at 6:53 pm

    Hey Pahla, I just wanted to say a quick thank you. Your method definitely works. I didn’t have much weight to lose but had a really stubborn 10 pounds that no matter what I did, I couldn’t lose. I tried low carb and sugar free and intermittent fasting and lots of things that are ‘supposed’ to work.
    I saw your videos about the 5-0 method and thought, can it really be this simple? Yes, yes it is. I took the time to make menu plans and calculated calories. I’m not hungry and feel like I’m getting plenty to eat. The nice part is I don’t have any restricted foods. It’s been a few weeks and I’ve almost lost all of that 10 pounds. This is the easiest and most effective non-diet diet that I’ve ever done. This is my way of eating from now on. Thank you, thank you.

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