Counting calories is commonly debated. Everyone from sports researchers to internet gurus has their own opinion (and personal bias) on it. And it’s a topic that will continue to be argued about for many years to come. Which is why I want to help YOU decide whether it’s best for YOU, because both the naysayers and believers have their strong points. And while I personally don’t believe in counting calories, I do believe it has its place. I’ll be listing pros and cons, who should and should not count calories, and a tiny amount of research for good measure. So, if you’re ready, these are the pros and cons of calorie counting!

The Pros

Here are the positive aspects of counting calories:

• Control
• Awareness
• Disease or health disorder management
• Reaching a specific goal weight
• Sports (i.e., MMA, boxing, martial arts, etc.)
• Bodybuilding, figure, or bikini competitions
• Professional sports or Olympic activity

You’ll know exactly what goes onto your plate and what that means for your health or weight. For instance, take a common snack food like nuts. Do you know anyone who eats only a handful of roasted almonds? Most likely they’re going for more than a handful and are inadvertently going beyond the portion size. Unless they know how to accurately measure their portions, they’ll wind up overeating. Another notorious culprit is nut butter. Peanut butter is a delicious food, but a huge spoonful could be a hidden source of extra calories. A typical serving size is 1-2 tablespoons, but since peanut butter itself is so thick (and tasty!), getting that exact measurement isn’t going to be easy without a measuring spoon. So, you’re most likely eating multiple portions. Unless you’re willing to measure and be mindful of your portions, it helps to have a basic understanding of nutrition and serving sizes.

Portion sizes aside, calorie counting brings awareness to your diet. Not losing any weight? Check your diet. After doing the math, you may be surprised to discover that you’re either over or under eating. And this mistake is more common than you may think. A report from the UK’s Office for National Statistics (ONS) shows that the average Briton consumes twice as many calories than they assume. Specifically, the men claimed to eat an average of 2,065 calories when in fact the estimated number was closer to 3,119; in women, the claim was 1,570 calories, with the more accurate estimation being 2, 393. [1] Over in the United States, a similar problem is taking place- Americans on average are said to underestimate the number of calories they consume by around 500 calories. [2]

Luckily, using an app journal can make a world of difference for those that struggle to reach their goal weight. A 2008 study from Kaiser Permanente showed that in 1,700 participants, the ones who maintained a food diary lost twice as much weight than those who chose not to track their intake. [3]

The Cons

With every pro, there is a con; here are the negatives of calorie counting:

• Can become an obsession
• Stressful for some
• Eating disorders
• Ignoring food quality
• May be used as an excuse to consume junk or processed foods (i.e., “As long as I’m eating low calorie it’s OK!”)
• Not all products, menus, and labels are accurate (giving one a false reading and inaccurate daily measurement)

For many people, it quickly becomes a chore and ruins food. You’re no longer able to enjoy a meal without whipping out a calculator and hoping you’re well within your daily calorie “budget”. Anyone with an eating disorder might be triggered by it. It involves control, micro-managing food, and gaining or losing weight. Counting calories also keeps you from eating intuitively. While there’s a difference between honoring your hunger and starving or binging, we should have some awareness of our appetite. If we’re not careful, this practice can either lead to an obsession or ruin our lives.

The other problem I have with counting calories is failing to acknowledge food quality. It’s not just about how much you eat, it’s also about what you eat. Eating a one-hundred-calorie protein bar is going to be drastically different in nutrients when compared to, say, a medium-sized banana. [4] Sure, both have a similar calorie count, but consider the source. One comes from a factory and is made up of isolated extracts, artificial sweeteners, and preservatives (not to mention the fact that it takes months, if not years, for it to spoil). And the other is found in nature and contains many vitamins, minerals, and fiber. Bonus, it comes in its own “package” that’s free of hormone-disrupting plastic. Of the two, which do you think has the most beneficial impact upon your body?

Emerging research further suggests that calorie counting isn’t even as accurate as it claims to be. First is the fact that the number of calories a food contains is affected by its preparation (slicing, mashing, pounding, etc.) and consumption (chewing and digestion). [5] With digestion, it turns out that bacteria can “steal” some of the calories from food for themselves (on the flipside, some strains double the amount of calories we eat). [6] Other things that affect how we absorb calories are fiber, protein, metabolism, hormones, thyroid, age, gender, exercise, and sleep. At the end of the day, it’s all just a well-educated guess. A useful one, but not 100% precise.

Counting Calories- Yay… or Nay?

At this point, you may think that I am 100% against counting calories. Well, speaking for myself, I am. There are better ways to manage your food intake and maintain a healthy weight without having to count calories. For me, that’s being mindful of portion sizes and paying attention to my body. If I feel the need to include more carbs from fruits, starch, or grains, then I’ll have a sensible amount. And if my body needs a break from sugar, then I stick to low carb or keto. But this might not work for you.

If you’re an absolute beginner without a clue as to how many calories are in your favorite foods and whether or not you’re over or undereating, then yes, calorie counting has its place as a useful learning tool. For anyone managing a chronic health condition that requires managing their food intake, then of course it’s good to track calories. Of course, sports that require meeting a certain weight like boxing and football require calorie counting.

So, what’s the verdict? Personally, it’s a nay. But for the right situations, it’s a yay. Context is what matters at the end of the day. Everyone is going to respond differently to calorie counting. However, it shouldn’t be beholden to the quality of food we eat, nor should we ignore our bio-individuality, which can affect how well or poorly we absorb calories.

But tell me what you think- has calorie counting worked for you? Do you think it still works, or are better alternatives? Leave me your thoughts in the comments below!

Sources:

[1] https://coach.nine.com.au/latest/estimating-calories-weight-gain/899ff052-a13c-4694-9ac3-91f6d20c291e
[2] https://www.sciencedaily.com/releases/2013/05/130523223825.htm
[3] https://www.sciencedaily.com/releases/2008/07/080708080738.htm
[4] https://www.healthline.com/nutrition/bananas-and-weight
[5] https://www.livescience.com/26799-calorie-counts-inaccurate.html
[6] https://emb.carnegiescience.edu/news/gut-bacteria-increase-fat-absorption