Generally, the raw weight is weighed, and the nutrient content calorie content labeled on the food package is also labeled by raw weight.

Done cooked, on the one hand, is not easy to weigh, on the other hand, after cooking some water evaporated out, some water absorption becomes heavy, and the real weight of the package, there is a relatively large deviation. Before cooking, weigh all the ingredients, including seasonings, and add the calories of all the ingredients together to get the total calories of the dish. After cooking, weigh the total weight of the dish and divide the total calories by the total weight to get the average calories per serving of the dish (note the unit conversion).

Daily calorie requirements also need to take into account daily activity/labor.

Light e.g.: predominantly seated jobs such as office work, repairing electrical appliances and clocks, assembly and maintenance, etc., and jobs that involve standing or a little walking, such as salespersons, hotel attendants, laboratory operations, etc.

Moderate such as: light activity-based mainly work, such as students going to school, motor vehicle driving, electrician installation, lathe operation, metal cutting, sanitation, painting, moving light objects.

Severe e.g.: work dominated by heavier activities, such as mechanized agricultural work, steelmaking, dancing, sports activities, etc.; work dominated by very heavy activities, non-mechanized loading and unloading, logging, mining, stone smashing, etc..