Calorie Counting: Does It Work for Weight Loss?

In general, calorie counting involves recording what you eat on paper, online, or in an app. It may help you create and maintain a calorie deficit, which is necessary for weight loss.

However, it may be challenging to be accurate, and some people may find that counting calories fosters an unhealthy relationship with food.

It may be best to work with a healthcare professional, such as a registered dietitian, to incorporate calorie counting in a meaningful and helpful way or find alternative ways to track your food intake.

Does it work?

Some research suggests that recording your food intake can be a helpful addition to a weight management plan.

For example, a study from 2019 and a 2021 research review suggest that tracking health factors — like weight, diet, and physical activity — is consistently associated with weight loss.

Calorie counting may aid in weight loss by helping you:

• understand your eating patterns

• identify an approximate baseline to work from and compare with when you’re trying to reduce the total number of calories you eat per day

• adjust your food choices and motivate you to keep working toward your goals

That said, it’s important to note that calorie counting is not a requirement for weight loss.

What really matters is your ability to create and sustain the energy deficit needed to lose weight. However, calorie counting can be a useful tool for achieving this energy deficit.

Calorie deficits and calorie quality

A calorie deficit — consuming fewer calories than your body burns — is generally necessary for weight loss.

Food and beverages are the primary sources of the calories that your body needs to function. Those calories come from one of the three macronutrients:

• carbohydrates (carbs)

• protein

• fat

Once your body’s immediate energy needs are met, any excess energy is stored for future use.

Some of it is stored as glycogen, which comes from carbohydrates, in your muscles and liver, and the rest of it is stored as fat. Therefore, if you eat more calories than your body needs, you will gain weight, much of it from fat.

If the calories you get from your diet are insufficient to cover your immediate needs, your body draws on its energy stores to compensate.

This state, known as being in a “calorie deficit,” is what causes you to lose weight. But keep in mind, when an excessive calorie deficit occurs due to dietary restrictions or intense physical activity, your body will also pull from protein stores and break down your muscles in addition to burning body fat for fuel.

Not all calories are created equal

It’s essential to distinguish between quantity and quality. Even foods that have the same quantity of calories can be of different nutritional quality and can have very different effects on your health.

Also, different foods can impact your metabolism, hormone levels, and appetite differently.

For example, eating 100 calories worth of donuts may not diminish your hunger as effectively as eating 100 calories from apples due to the relative amounts of refined carbs, sugar, and fiber in the donuts.

Therefore, a donut may increase the likelihood of eating excessively later in the day and lower the likelihood of achieving the calorie deficit needed for weight loss.

Are there downsides to counting calories?

Though tracking your calorie intake may be an effective tool for weight loss, it might not be suitable for everyone.

In particular, it may not be recommended for those with a history of disordered eating, as it could foster an unhealthy relationship with food and worsen symptoms.

According to an older study involving 105 people diagnosed with an eating disorder, 75% reported using an online tool to count their calories and 73% noted that they felt this contributed to their eating disorder.

In a 2018 study, counting calories and self-weighing more frequently were also linked to increased eating disorder severity among college students.

Therefore, if you find that counting your calories or tracking your food intake leads to feelings of guilt, shame, or anxiety, it may be best to discontinue these practices.

Practicing intuitive eating, which involves listening to your body and eating when you feel hungry, may be a better alternative for those with a history of disordered eating.

The best ways to keep track of what you eat

If you want to try counting calories, there are a few ways to do it. All involve recording what you eat, whether on paper, online, or in a mobile app.

Using food scales and measuring cups can be beneficial for helping you measure food portions more accurately.

You can also use your plate or your hand to estimate portion sizes for different food groups.

Finally, it’s worth mentioning that counting calories only allows you to evaluate your diet from a quantity perspective. It says very little about the qualityof what you eat.

When it comes to health, 100 calories from apples will affect your health differently than 100 calories from donuts.

Therefore, it’s important to avoid picking foods solely based on their calorie content. Instead, make sure you also consider their nutrient content.

In general, it’s best to focus on whole or minimally processed foods. Try to fill your plate with:

• fruits

• vegetables

• whole grains

• lean proteins

• nuts and seeds

• beans and legumes

It’s not always possible to eat only whole foods. Processed foods may be more accessible for some people.

Processed foods can still be part of a healthful eating plan in moderation, but it’s important to choose foods that are nutrient-dense and low in unhealthy additives like salt and sugar.

Takeaway

In order to lose weight, you need to eat fewer calories than your body burns. Some people are able to do this without actually counting calories, while others find that counting calories is an effective way to create and maintain a calorie deficit.

Those interested in giving calorie counting a try should keep in mind that not all calories are the same in terms of their impact on health, as well as other factors that affect weight loss, such as appetite and hormones.

Therefore, it’s generally best to build your menu around minimally processed, nutrient-rich foods, rather than basing your food choices solely on calories.

Additionally, keep in mind that counting calories could contribute to an unhealthy relationship with food, especially for those with a history of eating disorders.

If you find that tracking your calorie intake triggers any negative feelings like guilt or shame, consider other practices instead, such as intuitive eating.

Talk with a healthcare professional to help determine if calorie counting is right for you and your needs.