Have you ever tried to count or keep track of calories to lose or gain weight?

Calories are a measure of energy. “Small" calories (cal) estimate the amount of energy required to raise the temperature of exactly 1 gram of water by 1 degree Celsius at 1 atmospheric pressure, while “big” calories, also known as kilogram calories (Cal), are more commonly known and refer to the calories in food. Thus, the big calorie is named as such because it equals 1,000 of the small calories (1 kilocalorie).

When it comes to reaching our health and fitness goals, many of us instinctively turn to counting calories. After all, the logic seems straightforward: eat fewer calories than you burn, and you’ll lose weight. But is that really the best approach? Focusing on calories alone might actually lead us down the wrong path, making it harder to achieve the results we want long term (ket term here being LONG term). Let’s also explore why calorie counting might not be as effective as we think then dive into some better strategies that can truly support our health and fitness journey.

The Calorie Count Conundrum

One of the biggest issues with calorie counting is how unreliable those numbers can be. For example, did you know that the USDA allows a 20% margin of error in the calorie content listed on food labels? 20%?! Yes- and that is no small discrepancy. Imagine if you deposited a $1,000 check and found out your bank recorded it as $1200 (score!) , or perhaps you filled your car with gas all the way until the pump stopped but your fuel gauge only read 80% when you started the ignition?

Menu items at restaurants now display calorie counts of food items. That means the 250-calorie taco you ordered could actually have anywhere from 200 to 300 calories. So even if we’re meticulously tracking our intake, we might not be getting the accurate picture we think we are.

Now, consider the range of calorie counts across different menu items. A large burrito, for instance, may come in at around 550 calories bare. Add some extra cheese or guacamole, and you’re looking at an even bigger discrepancy. This kind of variation makes it tough to gauge exactly how many calories we’re consuming, potentially throwing off our nutrition and diet plans.

While counting calories might seem like a solid plan, it often misses the mark when it comes to our overall health long term. We don’t think it is devoid of value as a practice however. It definitely works when we want to track food short terms and are consistent with how we record what we eat. Over time we can see trends when paired with other metrics like body composition changes, energy, or nutrient status via blood work etc. We use this practice with clients short term for those reasons after all.

However, Here’s why focusing solely on calories might not get us where we want to be:

1. Not All Calories Are Equal: The quality of the calories we consume is just as important—if not more so at times—than the quantity based on our goals. Eating 100 calories of candy doesn’t compare to getting those same 100 calories from an egg or piece of fruit as far as the nutrients you will receive. The latter options provide nutrients that support muscle growth, energy levels, and overall health, whereas the former might leave us feeling sluggish or zippy and craving more.

2. The Impact of NEAT (Non-Exercise Activity Thermogenesis): NEAT is the energy we burn through everyday activities that aren’t structured exercise, like walking around, fidgeting, or even just standing. NEAT can vary hugely between people, with some burning up to 2,000 extra calories a day just by staying active (fidgety construction trades we’re looking at you). This variability makes calorie counting less reliable since it doesn’t factor in how much we’re moving throughout the day in the overall balance when it comes to getting enough of what we need.

3. Mindful Eating and Satisfaction: It’s easy to get caught up in the numbers, but sometimes we forget to listen to our bodies. Focusing on how foods make us feel—like choosing meals that keep us full and satisfied—can naturally lead to healthier eating patterns without the need to obsess over every calorie.

1. Focus on Protein: Ensuring you’re getting enough protein is crucial, especially if you’re active. Protein supports muscle repair and growth, and it helps keep you feeling full longer. If you’re regularly working out, you might need more protein, so prioritize sources like lean meats, fish, eggs, and plant-based options.

2. Eat a Rainbow of Fresh Foods: A diet rich in colorful, fresh fruits and vegetables isn’t just pretty to look at—it’s packed with vitamins, minerals, and unique nutrients that our bodies need and benefit from. Seasonal and local produce is often fresher and more nutrient-dense, which can do wonders for our digestion and overall health.

3. Monitor Your Progress Beyond the Calorie and Scale: Instead of focusing solely on the numbers of the plate and scale, pay attention to how your clothes fit, how your body feels, your performance during workouts, and your energy levels overall. These indicators can give us a better sense of how we’re progressing towards our health goals than just counting calories.

4. Incorporate More Movement Daily: Since NEAT plays such a huge role in our daily energy expenditure, finding ways to move more throughout the day can make a big difference. Simple changes like taking the stairs, getting up and walking during breaks, or even standing while you work can add up and help you burn more calories without even thinking about it.

Looking at the Bigger Picture

At the end of the day, our health and fitness aren’t just about numbers on a label. By embracing a more holistic approach—one that includes nutritious foods, regular movement, and mindful eating—we can create sustainable habits that support our long-term goals. Instead of getting bogged down by calorie counting, focus on making choices that truly nourish your body and mind, and you’ll likely find that the results you’re looking for will follow naturally. We enjoy helping clients ditch food logging, excessive tech, or perhaps other areas that lose site of the forest for the trees. Calorie counting can certainly be one of those areas when it is a sole focus or perhaps too focused on.

So, the next time you’re tempted to order the entree with 50 cals less or whip out the calorie counting app, remember: there’s a lot more to achieving your health goals than just numbers. By focusing on the bigger picture, you’ll be on the path to feeling better, both physically and mentally, without the stress of tracking every bite.

Late August/September Announcements:

• Holistic Health Coaching Spots open again next month. If you are looking to find what makes you look and feel your absolute best, we would love to help. Book a consult here and get on the list now

• Coach/Therapist Joey is gone for the next 2 weeks, and we will miss her. Coach Micah is filling in while she is away.

• New equipment starts to trickle in next week and we could not be more excited to use it with you! Stay tuned…