Within the Main Menu, go into Setup to access your goals. Enter realistic goals for the weight you’d like to be in Weight Goals, and in Daily goals choose how many calories you want to eat per day and how many minutes you want to exercise each day.

For help picking appropriate goals, use our BMI and Calorie Calculator. This link helps you find your current Body Mass Index for your weight and an estimate of how many calories they recommend eating to maintain that weight. Experiment by entering other weights that are within the healthy BMI range. Then you can see how many calories you should aim for to help you achieve this new weight goal. For more help, look at CalorieSmart’s Healthy Eating Guidelines.

In the Main Menu you can also enter your User Information and other personalized information for your CalorieSmart.

Your next step is to go to the Main Menu and select Track Your Weight. Enter your current weight. This will give you a reference point for where you started as you begin working on your new goals. It will also be used as you track your weight and goals over the upcoming weeks.

At least once per week, weigh yourself and log it into the Track Your Weight section. Then you can look up your progress and use this as motivation to stay on course with your goals.

You are now ready to start using CalorieSmart to track all of your calorie information. The key to maximize your use of CalorieSmart is to always have it with you. Carry it in your purse, lap top bag, brief case, or pocket. Keep it accessible and in familiar spots so that you remember to log in all calorie information throughout the day.

Track your calories right after eating or exercising. From the Main Menu, go into the Food section. For entering a food you’ve eaten, select Lookup, Log Food. Search through the different options and pick an appropriate entry. Also from the Main Menu, go into Exercise. You can log exercise options that are on CalorieSmart already or enter your own custom exercises that you like to do.

Quick Entries off of the Main Menu can also be used to log the food and exercise options you regularly pick. This makes logging information even faster.

Make your CalorieSmart personalized and the most accurate by entering your own favorite foods, recipes, and meals.

For foods you regularly eat, enter this information in the Manage New Foods. Add to New Foods to enter the specific nutrition information for things like that granola bar that you always eat for a snack, the one kind of yogurt you eat most mornings, or your favorite brand of pasta sauce. You will then be able to choose these items when you log your calories.

You can also create a list of Favorites by going into Manage Favorite Foods. This section will store you favorite food items or things you eat regularly. Then you will have quick access to these items when entering foods.

There are also sections to create Custom Meals or Recipes on your CalorieSmart. The Custom Meals let you save combinations of food items that you ate at one sitting. If you cook a meal from scratch, you can add in each ingredient and then save the item as one of your New Foods. Experiment with these sections to help you be as accurate as possible with the different sources of calories you eat.

Using Reports from the Main Menu, you can look at your progress. Food Report totals up all of your food entry information for the day. You can check this throughout the day to see how many calories you can still eat to meet your calorie goal.

Exercise Report shows a total of your exercise calories burned for the day. You can pick Weight Report to show how your weight has changed between specific dates.

You can also look at and print out Reports on your computer by downloading the CalorieSmart software.

Using CalorieSmart everyday will let you know exactly where you stand with your weight loss goals. There are no more excuses for why you haven’t been able to hit your target weight, because CalorieSmart shows you where you got off track.