Counting calories is important when you’re trying to tone your muscles or lose weight. In order to lose weight, the number of calories consumed must be less than the number of calories burned. Determine your goal calorie amount and stick to it. The weekly calorie journal below will make this process easier and more organized. Record the calories you eat throughout the day and total then up after your last meal. This chart has greatly helped me and I hope it has the same effect on you.