Why calorie counting could be sabotaging your weight loss
Counting calories has long been touted as the gold standard for weight loss. But what if this popular method is quietly working against your long-term goals?
“Calories in vs calories out” has been the mantra of almost every Personal Trainer in recent years. You just need to eat less and move more they proclaim while giving you access to their calorie calculator, setting you a step goal, a calorie target and 3 workouts per week in the gym.
In my experience, this rarely works in the long term, I’ve seen countless women caught up in a calorie counting trap, only to find themselves stuck in a cycle of frustration and stalled progress.
It sounds simple and logical right?
At its core, calorie counting is a tool that is based on the principle of energy balance. To lose weight, you should consume fewer calories than your body burns. It’s pretty logical and I bet if you have ever calorie counted for a few weeks it will have worked. At least in the short term. Unfortunately it oversimplifies what is a pretty complex biological process.
My background is in tech, I’ve worked in many different roles in that industry but one thing that I could always rely on is that if I put some inputs into a computer I will get a specific type of output. Unfortunately the human body is not a computer. It’s a dynamic system, influenced by hormones, genetics, metabolism, the environment it’s in and the gut microbiome. If you treat it as a simple input/output system you’re going to be disappointed when it doesn’t behave as expected.
What even is a calorie?
A calorie is just a measurement of energy. In fact the calorie content of a food can be determined by putting it in a machine called a bomb calorimeter and burning it. You can even make an at home bomb calorimeter if that’s something that floats your boat!
A calorie is the amount of energy needed to raise the temperature of 1g of water by 1 degree celsius. These days we don’t need to burn everything - we have a pretty good idea of the calorie content of most raw ingredients and there are applications that can be used to calculate the calorie content of almost any food, based on its ingredients or its composition i.e. how much protein, fat, carbohydrate and alcohol might be in it.
Not all calories are created equal
Modern nutrition science has debunked the old adage that “a calorie is a calorie”. As a unit of energy it’s a somewhat useful tool at times, but I like to compare it with an analogy of “a mile is a mile”.
Yes, a mile is a mile, however walking a mile on a sunny day, along a riverside path is not the same as walking a mile up a steep hill in driving rain. So while a calorie is a calorie the way your body processes that depends on the nutrient composition of what you eat.
Protein vs Carbs vs Fats: Protein requires more energy to digest and metabolise than carbohydrates or fats i.e. you burn more calories while you’re eating a chicken breast than a slice of bread even if the calories of the serving size are equal.
Fibre: Foods high in fibre, like vegetables and whole grains will keep you feeling fuller for longer and stabilise your blood sugar levels, even if their calorie count is higher than a processed snack. Some forms of fibre are not digested at all so you won’t absorb all of the calories that you are consuming.
Nutrient density: Having a snack of a 200 calorie bar of chocolate will provide minimal nutrients. It might provide some satisfaction if you’ve been craving some chocolate but chances are you’ll feel hungry again a few hours later. 200 calories of yoghurt with some fruit on the other hand, gives vitamins and minerals that support your body’s needs.
So you can see if we focus on calories only, you may prioritise quantity over quality and end up feeling hungry, tired, deprived and ultimately overeating to compensate later.
It’s not that accurate anyway.
The calorie content of packaged foods is not that accurate, in fact there can be a margin of error of up to 20% on the calorie content displayed on packaged foods. These discrepancies arise from variations in food processing, preparation and even individuals digestion. If you think of a 200 calorie protein bar, that 20% discrepancy means that the bar could be anything from 160 calories to 240 calories.
Similarly, trying to accurately estimate how many calories a person burns daily is challenging too. It depends on many different factors, your body composition, metabolism, activity levels and intensity. We can get rough estimations using calculators and fitness trackers but these almost always overestimate expenditure making it nearly impossible to accurately calculate daily calorie needs.
Can we just ignore calories?
It’s good to have a general understanding of calories and the energy needs of your body and lifestyle. Using them as the sole focus when it comes to weight loss or managing your health, is an overly simplistic approach and view of nutrition. Rather than counting the calories of every food and meal, I prefer to work with clients on awareness of calories without obsessing over them.
What’s the alternative?
The key to sustainable weight loss and the method I would recommend to clients is to shift focus away from restriction to nourishment, from counting calories to building habits and from quick fixes to long-term health.
We want to shift focus away from solely relying on calorie counting to:
Prioritising nutrient dense foods: Basing your diet around foods rich in fibre, protein and healthy fats will lead to naturally more satisfying and nourishing meals.
Listen to your body: Becoming more aware of your hunger and fullness cues can be more helpful than sticking to rigid calorie limits.
Focus on habits: To read more about the types of habits you can implement to support a weight loss goal you can check out this article about habits that support weight loss.
Context matters: Calories are just one piece of the puzzle, not the whole picture. Sleep, hormones and metabolism all play a role in weight management.
The bottom line
Calorie counting may seem like a straightforward approach to managing your weight. By reducing food to numbers we’re ignoring the bigger picture and overlooking the complexity of your body, your lifestyle and your mind.
Rather than chasing a calorie deficit, aim for a lifestyle that nourishes and supports you in every way. Focus on quality over quantity and habits over quick fixes. You’ll reach your weight loss goals in a way that is sustainable and empowering.
Sustainable weight loss is not about perfection or restriction. It’s about finding balance, nourishing your body, and creating habits that fit your life. When you step away from rigid rules and embrace a holistic approach, you’ll not only achieve your goals—you’ll do it in a way that uplifts and empowers you.
Interested in working with me? If you’d like support with weight management, navigating your relationship with food, improving your health with nutrition you’ll find options for consultations, my coaching program Activ8 and self guided courses over at rebelnutrition.ie