• Calculate your personal kcal basic data (next page and a couple of minutes)
• Obtain a basic electronic bathroom scale
• Obtain a basic electronic kitchen scale
• Compile the main spreadsheet to suit your own consumption preferences

Calculating your personal kcal basic data is the next link in the process and takes no more than a couple of minutes, with the help of the NHS free resources.

You only need basic scales but they must be electronic for accuracy. These can be obtained now at minimum cost. My kitchen scale is a flat-bed type which cost only £10 and uses coin batteries. My bathroom scale delivers only weight data. All that is needed. This scale also uses coin batteries and cost less than £15.

Compiling the spreadsheet with your own preferences will take longest but that will be a one-off task. You may decide to amend from time to time, which takes only seconds. You can of course develop your spreadsheet incrementally. In other words day by day as you add new products.

I can absolutely guarantee that as you start to use the system, your interest and fascination will grow rapidly, over and above what is actually needed, once you become empowered and see it working for you. It puts you in absolute control at all times and permanently. As an accidental by-product you will learn an enormous amount about products you consume.