Why I don’t encourage calorie counting as a dietitian

"How many calories should I be eating?" It is one of the most common questions I am asked in clinic. And it is a fair question. But it is not something I encourage with my clients. Here is why.

Calories have their place, but on their own tell us quite little

A calorie is simply a unit of energy, and energy matters. Your body needs enough of it to fuel your brain, hormones, menstrual cycle, movement and everyday life. In some situations, such as when someone is not eating enough, looking at overall energy intake can be genuinely useful.

The issue is that a calorie number does not show how your body will use a food, or what else that food provides.

The limits of counting calories

1Calorie labels are estimates

The calorie number on a label is an estimate, and it can be off. It does not measure how much energy your body actually absorbs.

How a food is prepared also makes a difference. In studies, people absorbed about a quarter fewer calories from whole almonds than predicted, because some of the energy stays locked inside the nut.^1,2 With almond butter, they absorbed close to the full amount.² Generally, the more whole a food is, such as whole grains, vegetables or a piece of fruit rather than juice, the harder your body works to break it down.

2How food is processed affects how much we eat

Processing can also change how much we eat in the first place. In a controlled study, people ate about 500 more calories a day, and ate more quickly, when offered mostly ultra processed foods compared with minimally processed foods, even though the meals were matched for nutrients.³ Foods that are soft and quick to eat can make it harder to notice when you are full.

3Protein takes more energy to digest

Your body uses energy to digest, absorb and process the food you eat. This is called the thermic effect of food. Protein takes more energy to break down than carbohydrate or fat.⁴ This means two meals with the same number of calories can be used quite differently by your body, depending on what they are made of.

4Protein and fibre help you feel satisfied

We know that including more protein and fibre in your meals helps you feel fuller and more satisfied for longer. For example, a breakfast of eggs on wholegrain toast will usually keep you going longer than a pastry with similar calories.

Just because something is low in calories, it does not mean it will keep you satisfied. Often, a lower calorie option with little protein or fibre leaves you hungry again soon after.

5Calories do not show nutrient density

Nutrient density describes how many nutrients a food provides, such as protein, fibre, iron, calcium, vitamins and minerals, compared with the energy it contains. A calorie count does not show any of this.

For example, a fast food meal might be lower in calories than a home cooked meal of salmon, rice and vegetables. That does not make it the more nourishing choice. The home cooked meal provides more protein, fibre, healthy fats and micronutrients to support your energy, hormones and overall wellbeing. This is not about labelling foods as good or bad. All foods can fit, and calories just do not tell the full story.

6Numbers can drown out your body's cues

For some people, tracking every number can become stressful, or make it harder to notice hunger, fullness and what actually feels good to eat. Food is also about enjoyment, culture and connection, which no app can measure.

Your calorie requirements are also only an estimate. Apps and equations predict your needs from things like age, height, weight and activity, but they cannot account for everything, and your needs naturally change from day to day. For most healthy people, hunger and fullness cues are a more reliable everyday guide to whether you need a little more or a little less.

This can be different if you are recovering from an eating disorder, managing certain medical conditions, or if your hunger cues have been dulled by long periods of dieting or under eating. In these situations, working with a dietitian can help you navigate whether you are getting enough nourishment.

The key message: Calories tell us very little about a food. Focusing on how you combine foods, and on getting enough nutrients across the day, such as protein, fibre, complex carbohydrates and healthy fats, is often far more helpful.

What I focus on instead

Rather than counting, I help clients build balanced meals that keep them satisfied and meet their needs. A simple plate guide is a great place to start.⁵

A simple plate guide

• Half your plate: vegetables and fruit, for fibre, vitamins and colour.
• A quarter of your plate: protein, such as eggs, fish, chicken, tofu, legumes or yoghurt.
• A quarter of your plate: carbohydrates, ideally wholegrain, such as rice, pasta, bread, oats or quinoa.
• Add some healthy fats: olive oil, avocado, nuts or seeds.
• Tune in to your body: notice your hunger and fullness cues, and adjust portions to suit your appetite, activity and life stage.

This is a guide, not a rule. Some meals will look different, and that is completely fine. Flexibility and enjoyment are part of a healthy relationship with food.

The bottom line

Calories are one piece of the puzzle, but they do not tell the whole story. By focusing on whole foods, protein, fibre and balanced meals, you can nourish your body well without needing to count every number.

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This article is for general education and is not a substitute for individual medical or dietetic advice. Some people have specific energy needs, so speak with your healthcare team about what is right for you.

Written by Madison Hows RD APD

References

1. Novotny JA, Gebauer SK, Baer DJ. Discrepancy between the Atwater factor predicted and empirically measured energy values of almonds in human diets. Am J Clin Nutr. 2012;96(2):296-301. PMID: 22760558.
2. Gebauer SK, Novotny JA, Bornhorst GM, Baer DJ. Food processing and structure impact the metabolizable energy of almonds. Food Funct. 2016;7(10):4231. doi:10.1039/c6fo01076h.
3. Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.e3. PMID: 31105044.
4. Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. doi:10.1186/1743-7075-1-5.
5. Health Canada. Canada's Food Guide: Healthy eating recommendations. Government of Canada.