A few weeks ago we discussed the topic of weight loss and of course, the topic of calories needs to come up in such a discussion. Weight loss happens when we are burning more calories than we are consuming. This is the simple biomechanics of how weight loss occurs. One question that most people ask is "Should I be calorie tracking?" I would like to give you a black and white answer here but the topic is more complex than that. There are both risks and benefits to tracking calories so the decision will ultimately rest with you.
Disclaimer: this article discusses calories, weight loss and similar topics. If this is something that causes you stress or anxiety, please skip this article. The most important thing to me is your health, both physical and mental.
In this article, we will discuss what a calorie is, why we need them and the risks and benefits of calorie tracking. By the end of the article, you will be informed enough on this topic to make the right choice for your physical and mental health. Though I may not be a fan of intentional weight loss, I respect your choice to pursue weight loss and I want to help you to make an informed decision that will work best for you. The most important thing to remember; is that intentional weight loss and health are not necessarily the same thing. You can live a healthy lifestyle without pursuing weight loss. The opposite is also true; many unhealthy habits also result in weight loss. That does not make them healthy!
As a busy mum, finding ways to manage your weight and maintain a healthy lifestyle can feel like a juggling act. One method that many people turn to on their weight loss journey is calorie counting. It seems straightforward—track what you eat, stay within a certain calorie limit, and you’ll see results. But is calorie counting really the best approach for busy mums with a lot on their plates, both literally and figuratively?
In this article, we’ll explore the pros and cons of calorie counting, how it can offer insight into your diet, and why it might not be the most sustainable or stress-free option in the long term. Most importantly, we'll look at how focusing on a whole-food-based (not the famed Whole30 diet) approach could be a better, more balanced way to achieve your health and weight loss goals.
What is a calorie and why do you need them?
A calorie is a unit of measurement that represents the amount of energy a food or drink provides to our bodies. Our bodies use calories to perform essential functions like breathing, digestion, and physical activities. We need calories to fuel our daily activities and to survive. Consuming the right amount of calories supports energy balance, helps sustain your metabolism, and ensures you have enough energy for everything from daily tasks to exercise. Consistently overconsuming calories results in long-term weight gain. Consistently underconsuming will result in weight loss and eventually in a compromised health status. More calories = more energy.
What Is Calorie Counting?
Calorie counting involves tracking the calories in every food and drink you consume to stay within a specific daily calorie target, usually based on your goals (e.g., weight loss, maintenance, or muscle gain). While this can be done through food diaries or apps, the objective is the same—create awareness of your energy intake versus what your body needs.
The Pros of Calorie Counting
Increases Awareness of Food Choices
One of the most significant benefits of calorie counting is the awareness it brings. Many of us, particularly busy mums who often grab whatever is convenient, underestimate the number of calories we consume. By tracking, you start to notice which foods are calorie-dense but nutrient-poor and which ones are filling without being excessive in calories.
For instance, many foods like sugary drinks, sauces, and snacks may seem harmless, but they can add a significant amount of calories without offering much in the way of nutrition. Becoming aware of these "hidden" calories can help you make more informed decisions about what to eat.
Helps Identify Nutrient Density
Calorie counting also helps highlight the nutrient density of different foods. For example, you might notice that 100 calories of vegetables are far more filling and nutrient-packed than 100 calories of a biscuit. This awareness can encourage you to opt for foods that nourish your body rather than simply fill it up.
This is especially useful for us as mums who often look for energy-boosting snacks or meals to power through hectic days. Choosing nutrient-dense foods can help stabilize your energy levels and prevent those afternoon slumps.
Reveals Portion Size Misconceptions
Portion sizes are another area where calorie counting can be eye-opening. You may have noticed that on the back of the packaging of foods we can see the calories in both 1 portion and in 100 mL/g. Portion sizes are regulated by Federal Ministry of Food and Agriculture (BMEL) in germany and fit EU food labelling laws ( in the USA these laws are regulated by U.S. Food and Drug Administration (FDA) and in Australia by Food Standards Australia New Zealand (FSANZ). Though these portions might seem crazy, they must comply with these governing bodies.
Many people don’t realise how much they’re actually consuming compared to what they think is a "normal" portion. Tracking calories for a short period can help recalibrate your understanding of appropriate serving sizes, which can be helpful for long-term healthy eating habits.
The Cons of Calorie Counting
The Mental Load
For us as mums, adding calorie counting to our already full to-do list can feel like an extra mental burden. Tracking every bite, snack, and meal requires time and attention, which can be hard to come by when we're already juggling kids, work, and household responsibilities. This added mental load can quickly become overwhelming and feel like just another chore.
It’s Not Perfect: Margins of Error
One of the main drawbacks of calorie counting is that it’s far from an exact science. Food labels can have a margin of error of up to 18%, meaning the calorie information on packages can be inaccurate. We also need to add the margin for human error. Additionally, calorie needs vary from person to person and fluctuate daily based on your activity levels, stress, and other factors. Calorie counting provides an estimate, not a precise measure, which means it’s possible to overestimate or underestimate how many calories you're consuming or burning. The best way to know if you are consuming the appropriate number of calories during a weightloss period is to weigh yourself every 1-2 weeks. We should be aiming to lose 0,5-1kg per week for sustainable weight loss and a deficit of no more than 500kcal a day.
Can Lead to Food Anxiety
For some mums who are already stretched thin, calorie counting can lead to food anxiety. Constantly thinking about calories can shift your focus away from the joy of eating and turn meals into a numbers game. Instead of nourishing your body, you might find yourself obsessing over staying within a certain calorie limit, leading to guilt or stress when you "go over."
This can damage your relationship with food, making you feel restricted or deprived and increasing the risk of binge eating. Rather than enjoying a balanced meal, you might start judging foods as "good" or "bad" based solely on their calorie content, which is neither healthy nor sustainable. A high-calorie food is not a "bad" food, it simply provides more energy.
Not a Long-Term Solution
While calorie counting can be useful in the short term, it’s not a sustainable long-term strategy for most of us. Life is unpredictable—there will be days when tracking every calorie is simply not possible or when your routine is thrown off by a hectic schedule. Over time, the act of tracking can become tedious, and the risk of burnout increases.
A Better Approach: Short-Term Tracking for Awareness
Given the pros and cons, calorie counting can still be a useful tool—but only for a short period of time. Tracking for just two weeks can help you become more aware of the foods you're eating, portion sizes, and hidden sources of calories that offer less nutritional value. After that, you can stop counting and use what you've learned to guide your food choices more intuitively.
For example, after two weeks, you may realise that you’ve been underestimating how many snacks you grab throughout the day or how calorie-dense your regular coffee order is. With this new awareness, you can make adjustments without the need to track everything continuously.
When to Stop Counting: Listening to Your Body
If you find that calorie counting is becoming a source of stress or anxiety, it's time to stop. Your mental health is just as important as your physical health, and there are other ways to manage your weight without becoming overly fixated on calories.
When we become overly focused on calories, we choose food based on the lowest value which can cause us to choose less nutrient-dense foods. Instead of becoming overly focused on the numbers, consider adding variety and looking for foods that offer a high nutritional value. For example, choosing lentil chips instead of potato chips because they offer more fibre, protein and micronutrients.
Instead of focusing on numbers, shift your approach to a whole-food-based diet. Prioritize foods that are nutrient-dense and filling, such as lean proteins, fruits, vegetables, whole grains, and healthy fats. By doing so, you’ll nourish your body, support your health goals, and reduce the need for meticulous tracking.
The Importance of Protein During Weight Loss
During a weight loss journey, maintaining adequate protein intake is crucial for preserving lean muscle mass while losing fat. Protein helps keep you full and satisfied, which can reduce cravings and overeating. Including protein-rich foods in your meals—such as eggs, chicken, fish, legumes, or Greek yogurt—can support your goals without needing to track every calorie. If you would like to know more about protein during a weight phase, check out my article here
Conclusion: Choose What Works for You
Calorie counting can be a useful tool for raising awareness about your food intake, but it's not the right long-term solution for everyone. As a busy mum, your time and energy are precious. If calorie tracking is causing more stress than benefits, it’s important to let go of the numbers and focus on a more sustainable approach.
Shifting to a whole-food-based diet, rich in nutrient-dense options, can help you achieve your health goals without the mental burden of calorie counting. Always remember, the goal is to build a healthier relationship with food and your body—one that you can maintain for the long run.
If you have further questions, please reach out to me and schedule a free introductory call or you can email me any questions you have (or of course post a comment here below)
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