to calculate how many calories you take in just start counting them maybe prepare your own meals not go out so you can get a better picture of how much your taking in. If you go on a jog im not to sure about this one i think it really depends on weight and age...i normally just go by what the treadmill says. Good calories in my opinion are things that will be benificial for you...high protien...not many saturated fats...no partically hydrogenated oil. some good examples tuna fish, chicken, turkey. things like that

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