Calories are one of the most misunderstood aspects of nutrition and diet. Some people say they do matter, others say they don’t. Should you track calories or should you not? The truth is, both sides are right and you should – at least for some time – track your calories. Here’s why calories matter and how to get started on counting them.

Why A Calorie Is Not A Calorie

Ok, let’s start with one very important point right off the bat. A calorie is not a calorie. Now, there are hundreds of articles, books and movies about this topic but even without going too much into detail, just think about it for a second. Do you really think 100 calories from a food high in fiber (e.g. vegetables, nuts etc.) impacts your metabolism the same way as 100 calories coming from a glass of soda? No, obviously not and we (should) all know that. Here’s a simple explanation from one of my favorite documentaries “Fed Up“. You can also read more about it here.

Why They Still Matter

So, not all calories are created equal. Some are “worse” some are “better” than others. However, all that doesn’t matter if you don’t pay attention to them at all. The truth is more completed than “calories in vs. calories out”, yet it is one piece of the puzzle. Yes, you can lose weight on a fast food diet and Tom Naughton demonstrates that really well in his documentary “Fat Head“. At the same time you can gain weight on broccoli, lean meat and eggs if you overeat. So, while calories are only one part of the whole big picture, they still matter and you should still track them.

 

You Need Context

I have shared my 5 steps on eating healthy previously and already recommended cutting out sugar and junk food as well as checking the back of the packaging when grocery shopping. All that only matters though when you start putting it into context.

What does it matter if you know that one big frappuccino has more calories than your lunch but you don’t know what your baseline is? What does it matter if you know you burned 500 calories on the treadmill over the last hour if you don’t know how much calories you consumed throughout the day in total?

Let’s compare it to money for a second. The price of something only has a real meaning if you put it into perspective. Is 500 USD a lot of money? That depends on how much money you earn and how easily you can earn it.

 

How To Get Started

Tracking your calories (in and out) can be very time consuming, cumbersome and despite all efforts, it’s impossible to perfectly track them. I am not recommending to track all of your food all the time for the rest of your life.

What I am recommending is

look up how much calories you need per day

The online calculators you can find are far from perfect but they do give you a rough benchmark. Other options are more costly and time consuming. For our purposes, the online calculators will do.

Pay attention to the food you consume

Look at the back of a package when preparing food at home or check the calories of the food when eating out, going for a drink. It also helps to simply look up some of your standard foods and drinks so you have a rough idea. That can be your gin tonic on a Friday night, frappucino at Starbucks (if you really can’t live without) or favorite meal at the restaurant down the street.

Check How much calories you burn

The calculators online usually give you your base metabolic rate. That is the amount of calories you burn by simply being alive, lying in bed all day without any activity. As most of us don’t spend their days like that, you burn extra calories by moving around, walking, lifting things and of course and kind of physical activity like going to the gym. Again, similar as for the calories you consume, this won’t be perfect but in order to get a rough feeling for it, look up how much calories you burn by running 5k or by doing your favorite gym class.

 

Track Your Weight

Record your weight once a month or once every two weeks to see how your weight developed and compare it to the info you collected about calories. Now, a caloric surplus on one day doesn’t lead to instant weight gain but if you realize your average approximate calorie intake for the month was 3,500 kcal and you gained a bit of weight, it tells you that your average calorie consumption is less than that. Next month you can then try to adjust your calorie intake down or increase your activity.

 

Benefits Of Tracking Your Calories

This all might seem like a lot of work in the beginning but it will have a positive impact on your life for sure. You don’t have to do this for the rest of your life but only for a couple of months. It also doesn’t have to be perfect and you don’t have to track every single calorie. But tracking your calories for a short period of time will have some great impact on your life

more conscious food choices

After a while you’ll stay away from high calorie foods that are not keeping you full for too long. You might still eat them but at least enjoy them more.

lower risk of overeating

You’ll watch your eating behavior more subconsciously and reduce your risk of overeating.

better body weight control

By subconsciously eating healthier, you’ll also have a better grip on your body weight. You’ll know what it takes to increase your weight or lower your weight.

higher activity level

If you like to eat a lot and don’t want to cut down there, you’ll naturally increase your activity level to make up for it. Being physically active – including extremely basic activities like walking – have huge health benefits.

 

After doing it for a few months, it will become second nature and even after stopping counting your calories, you’ll subconsciously do the math in your head, appreciate certain foods more and make healthier choices.

Tracking your macros is the next step. I will share more about that in the future.