Why you shouldn’t hyperfixate on calories

For years, we’ve been sold the idea that weight loss boils down to one simple formula: eat fewer calories than you burn, and you’ll lose weight. This “calories in, calories out” mindset has been the cornerstone of countless diets, fitness plans, and calorie-tracking apps. But while the maths may seem straightforward, the reality of how our bodies process food and manage weight is far more complex. Fixating on calories not only oversimplifies the science of nutrition but may also lead us away from what truly matters, which is the quality of the food we eat and the sustainability of our lifestyle choices.

What is a calorie?

At its core, a calorie measures energy—a unit of energy that tells us how much fuel food provides our body. But not all calories are equal in terms of benefit. The source of those calories, how your body processes them, and even the microbes in your gut can determine how much energy your body absorbs and how that energy is used.

Not all calories are equal

For instance, 100 calories from a fizzy drink and 100 calories from a handful of almonds affect your body in completely different ways. The fizzy drink provides a quick hit of sugar with no other nutritional value, while the almonds offer fibre, healthy fats, and protein that help keep you full and provide long-lasting energy, an element which calorie-counting often overlooks.

The role of the gut microbiome

One of the key factors that determine how your body handles calories is your gut microbiome, a community of trillions of microorganisms living in your digestive system. Research has shown that the composition of your gut microbiota can influence how many calories you absorb from food.¹ Certain microbes are better at breaking down complex carbohydrates and extracting energy, meaning two people eating the same food might absorb different amounts of calories.

Likewise, the type of food you eat matters more than the calorie count itself. A landmark study published in Cell Metabolism in 2019 explored the effects of processed and unprocessed diets on calorie consumption. Participants eating ultra-processed foods consumed an average of 500 more calories per day and gained weight, while those eating minimally processed foods naturally ate less and lost weight.²

This difference wasn’t because the unprocessed foods contained fewer calories, but because they were more nutrient-dense and satiating, allowing participants to feel full and satisfied without overeating.

Cooking and structure matter

Calorie counts rarely account for how food is prepared. Cooking can alter the calorie content significantly but affecting digestibility, meaning that though cooking helps us absorb calories better, it can also increase the amount of calories we absorb.³ For example, whole peanuts and peanut butter may have identical calorie counts on a label, but your body absorbs fewer calories from whole peanuts because their structure makes them harder to digest.⁴

The pitfalls of calorie counting

While calorie counting can seem like a practical way to control your diet, it often leads to unintended consequences.

• Obsession over numbers: Calorie counting can steer people toward low-calorie but nutritionally poor foods. For example, choosing a “diet” snack with 100 calories over an avocado with 250 calories may seem healthier, but it sacrifices essential nutrients and healthy fats for empty calories.

• Disordered eating patterns: For some, tracking calories can become an obsession, leading to stress, guilt, and disordered eating patterns. Studies have shown that calorie-tracking apps, while helpful for some, can exacerbate eating disorders in vulnerable individuals, turning mealtime into a constant calculation rather than an opportunity to nourish and enjoy.⁵

• Metabolic adaptation: Even if calorie counting helps you lose weight initially, it’s rarely sustainable. Research has shown that the body adapts to weight loss by slowing its metabolism, making it harder to keep the weight off.⁶

So, if calorie counting isn’t the answer, what is?

The key lies in focusing on the quality of your food and adopting a sustainable, holistic approach to health.

1. Prioritise nutrient-dense foods: Instead of fixating on the numbers, prioritise whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, nuts, and seeds. These foods provide the vitamins, minerals, and fibre your body needs to thrive while also supporting a healthy gut microbiome.

2. Build positive habits:  Weight management isn’t just about diet. It’s about building a lifestyle. Regular exercise, quality sleep, and stress management all play important roles in maintaining a healthy weight. Sleep, in particular, is often overlooked but profoundly impacts appetite and metabolism. Poor sleep disrupts hormones like ghrelin and leptin, making it harder to resist cravings.

Focus on balance: Instead of restricting yourself, aim to build a positive relationship with food and celebrate its role in your life.

The numan take

In the end, the calorie is just one piece of a much larger puzzle. By shifting your focus away from numbers and toward the bigger picture of health, you can free yourself from the frustrations of calorie counting and enjoy a more sustainable and holistic approach to wellness. 

References

1. Krajmalnik-Brown R, Ilhan Z-E, Kang D-W, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract [Internet]. 2012;27(2):201–14. Available from: http://dx.doi.org/10.1177/0884533611436116

2. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, et al. Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metab [Internet]. 2019;30(1):67-77.e3. Available from: https://linkinghub.elsevier.com/retrieve/pii/S1550413119302487

3. Kelly AL, Baugh ME, Oster ME, DiFeliceantonio AG. The impact of caloric availability on eating behavior and ultra-processed food reward. Appetite [Internet]. 2022;178(106274):106274. Available from: http://dx.doi.org/10.1016/j.appet.2022.106274

4. Levine AS, Silvis SE. Absorption of whole peanuts, peanut oil, and peanut butter. N Engl J Med [Internet]. 1980;303(16):917–8. Available from: http://dx.doi.org/10.1056/nejm198010163031605

5. Eikey EV. Effects of diet and fitness apps on eating disorder behaviours: qualitative study. BJPsych Open [Internet]. 2021;7(5). Available from: http://dx.doi.org/10.1192/bjo.2021.1011

Farhana A, Rehman A. Metabolic Consequences of Weight Reduction. [Updated 2023 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/