Megan Lee, Registered Dietician, December 2024
In the age of fitness apps and nutrition labels, calorie counting has become a common tool for those looking to manage their weight or improve their health. But while calorie counting might seem like a straightforward way to monitor energy intake, it’s far from perfect—and may sometimes do more harm than good. Let’s break down why calorie counting doesn’t add up and how shifting your focus can foster a healthier, more sustainable relationship with food.
Your Energy Needs Are as Unique as You Are
Our bodies are not machines. Energy needs vary daily based on factors like activity levels, stress, hormonal changes, illness, and even how much you slept. On some days, you might need more energy because of a long workout or mental fatigue, while on others, your body may require less. Calorie counting often assumes static, unchanging needs, ignoring the dynamic nature of your metabolism and the intuitive signals your body sends.
Learning to trust and respond to your hunger and fullness cues—not a calorie app—can help you meet your body's needs more effectively and sustainably.
Calorie Labels Aren’t Always Accurate
In South Africa, as in many other countries, food packaging is legally allowed to display calorie information that may vary significantly from the actual values—by as much as 20%. This means that even if you’re meticulously logging every bite, you could be consuming significantly more or less than you think.
When we rely on these numbers as absolute truths, it can lead to misplaced frustration and erode trust in our ability to manage food choices independently of external data.
What You See Isn’t Always What You Get
The calorie count listed on food packaging represents the digestible energy of a food—the total potential energy it contains. However, your body doesn’t necessarily absorb all of that energy, it absorbs a portion of it. This is known as accrued energy. For instance, high-fiber foods like nuts and seeds aren’t fully digested by the body, meaning you don’t absorb all the calories they technically contain. Furthermore, these values are calculated using Atwater factors, a system that assigns fixed calorie values to macronutrients: 4 calories per gram for protein and carbohydrates, and 9 calories per gram for fat. While this provides a rough estimate, Atwater factors often underestimate the actual digestible and accrued energy of different foods. This means that even the calculations behind calorie counts may not reflect the true energy your body absorbs, further reducing their reliability as a tool for managing your health.
Focusing solely on calorie numbers overlooks the complexity of digestion and the personalised way our bodies process food.
The Bigger Picture: Nutrient Quality
Calorie counting often reduces food to a simplistic number, ignoring its nutrient quality. A 100- calorie serving of soda provides no fiber, protein, vitamins, or minerals, while the same 100 calories from a handful of almonds offers heart-healthy fats, fiber, and essential nutrients.
When nutrient quality takes a backseat to calorie goals, it can lead to choices that may not support long-term health or energy levels. Instead of asking, How many calories does this food have? - a better question might be, What will this food do for my body?
The Hidden Cost: A Harmful Relationship with Food
One of the most significant drawbacks of calorie counting is its impact on your relationship with food. The act of meticulously tracking everything you eat can create anxiety, guilt, and obsessive thoughts about foods. Over time, it may lead to disordered eating patterns, such as restrict-binge cycles or feelings of shame around food choices.
Food is not just fuel—it’s also connection, culture, and pleasure. Counting calories often strips away these aspects, reducing eating to a joyless numbers game. A more sustainable approach may involve reconnecting with your body’s cues, allowing for flexibility, and fostering self- compassion in your eating habits.
A Better Approach: Trust Over Numbers
Instead of relying on calorie counts, consider adopting a more intuitive approach to eating. This means:
● Tuning back in to your own hunger and fullness signals that feel pleasant, and honouring them most of the time
● Choosing foods that nourish your body for the most part, and also including foods that bring you joy and satisfaction.
● Recognising that some days you’ll eat more, and some days less—and that’s okay.
By stepping away from calorie counting, you can focus on building a healthier relationship with food, one rooted in trust, balance, and freedom. Your body is incredibly wise—when you listen to it, you will likely find that it knows what you need far better than any number ever could.
Conclusion
Calorie counting might seem like a quick fix, but its inaccuracies, oversights, and potential harms make it a less-than-ideal tool for health and well-being. Instead, shifting your focus towards mindful eating habits, increasing nutrient quality, and practicing self-compassion can help you achieve long-term balance and satisfaction with food—without the stress of numbers.
If you’re ready to break free from calorie counting and rebuild your relationship with food, we’re here to help. Together, we can find an approach to eating that works for your unique body, lifestyle, and health goals.
For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
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