The Role of Calories In Weight Management

The idea of traditional dieting emphasizes the principle of calories in, calories out. Is weight balancing far more complex than a simple equation? Diets don’t always work, which leaves us wondering why. We are facing a worldwide obesity crisis which leads to many health concerns such as heart disease, and diabetes. While the obesity epidemic continues to grow, I do believe public awareness has also increased around the connection between diet and health. The American diet transitions to a focus on the latest health trends, such as Paleo, Keto, plant-based, and vegan, but some people never stray from counting calories. And then we have some people who are more focused on what they are putting into their bodies and where it’s coming from now more than ever. Food must be about the individual, not necessarily about the theory. Which brings me back to, does counting calories work for weight loss or balancing weight?

What role do calories actually play in weight management? Let’s being with the foundation of nutrition, the often misunderstood calorie. A calorie is a unit of energy supplied by food, no matter the source, a calorie is a calorie. Foods are a combination of three macronutrient building blocks which are fats, carbohydrates, and proteins. The caloric breakdown of each macronutrient remains constant. If you know how many grams of each macronutrient is in a given food, you can calculate how many calories the food contains. For example a fat has 9 calories per gram. A carbohydrate has 4 calories per gram and a protein has 4 calories per gram. There is so much variation in our calorie needs but you can use this information to get a general sense of whether someone is consistently not meeting or exceeding estimated needs. Keep in mind, that the number of calories a person needs each day depends on many factors including age, height, weight, gender, state of health, and activity level. A woman’s estimated total calorie needs per day is between 1,800-2,400. A man’s estimated total calorie needs per day is between 2,400-3,200. This is a general guide.

Calorie density is the number of calories per pound for each food. You will notice that calorie density is lowest in unprocessed plant foods. This means that these foods contain fewer calories per volume. Foods of higher calorie density value contain more calories in a small amount of food. If you focus on calorie density it may help naturally crowd out less favorable food choices therefore helping to maintain a healthy weight. I will give you examples of certain foods and their calorie density per pound. Keep in mind that the values are based on 1 pound of each food, which is more than a typical serving size but helps put the remarkable differences in calories per pound that exist between our many food choices into perspective. Here are the calorie density of some common foods:

Cantaloupe: 140 calories per pound

Berries: 140 calories per pound

Banana: 420 calories per pound

Celery: 65 calories per pound

Cucumbers: 70 calories per pound

Broccoli: 130 calories per pound

Corn: 390 calories per pound

Tofu: 270 calories per pound

Chickpea: 740 calories per pound

Almonds: 2,670 calories per pound

Oatmeal, plain: 280 calories per pound

Brown rice: 500 calories per pound

Whole wheat pasta: 560 calories per pound

Cottage cheese, regular: 1,580 calories per pound

Cheddar cheese: 1,820 calories per pound

Butter: 3,250 calories per pound

White bread: 1,210 calories per pound

Pretzels: 1,770 calories per pound

Plain potato chips: 2,400 calories per pound

Shrimp: 630 calories per pound

Salmon: 810 calories per pound

Tuna: 830 calories per pound

Chicken breast: 750 calories per pound

Sirloin: 870 calories per pound

Choice rib eye: 1,020 calories per pound

Keep in mind, you may not be eating a full pound of these foods listed so the number would be less. Again, knowing this information may help you crowd out processed foods and reach for more fruits and vegetables throughout your day to maintain a healthier lifestyle.

Instead of focusing so much on counting calories, focus on the bigger picture, which is increasing dietary quality, managing stress and adding enjoyable physical activity to your daily routine. You must remember to honor your bio-individuality. Not everyones needs will match the recommendations and here’s why. The average height and weight used in the calculation does not accurately represent each individual. There is a broad interpretation of a persons physical activity levels such as, mildly active, moderately active, or extremely active. A person’s desire to lose, maintain or gain weight affects calorie requirements. General estimates for females do not include women who are pregnant or breast-feeding. Also, people metabolize their food differently. Some people metabolize very quickly and may need more calories, while others metabolize more slowly and may require less calories to meet their needs. They also don't reflect an individuals current state of health. Individuals who are ill may require more calories. Each persons body is unique in its own way and will have slightly different needs. A balanced healthy diet, getting a good night sleep, managing stress, and adding daily physical activity to each day is a good recipe for better health and a way to increase your energy levels. You may use your estimated daily calorie needs as a general reference point but if you're still feeling hungry, add in more fruits and vegetables and leave the processed foods out of your diet. Know what your body is asking for. Listen to your body and you decide what it really needs. Be mindful of the foods you are eating and ask yourself, “Does this serve me?” And if the answer is NO, then say NO to those foods. Chances are it’s not a healthy choice. Make better choices and you won’t have to count calories to lose weight. You’ll be more focused on good health. The weight will naturally fall off if you are making better choices. Maintaining a healthy weight is a long term commitment. It’s essential to adopt sustainable habits that you can maintain over time. Don’t be afraid to ask for help. Reach out to your health care provider, a dietitian or a health coach to get personalized guidance based on your specific needs and goals. Reduce your risk for disease and strive to reach your optimal health!