The truth about calorie counting, according to a dietitian

Trigger warning: This article details calorie counting which may be triggering for people with (or at risk of) disordered eating

Calorie counting has long been seen as the go-to method for managing weight. But it can leave people stressed, confused and stuck in an exhausting habit of constant tracking.

As a dietitian specialising in disordered eating, a huge part of my job is helping people heal their relationship with food. The question I'm always asked is, 'Is counting calories the best approach – and is it healthy?'

Counting calories can help you feel in control. When I meet new clients, they often tell me it's how they make sure they aren't 'overdoing it', or that they're eating enough to fuel their busy lives.

And there is logic behind it: our bodies run on the energy we get from food, and if we want to manage our weight, we need to be aware of how much fuel we're putting in versus what we're burning.

But strict tracking often turns stressful. So, should we be doing it?

In the UK, public health guidance suggests we should be aiming for a daily intake of:

But here's what I always tell people: these are just ballpark figures, based on an 'average' adult with typical activity levels. But your body isn't just a set of numbers to be calculated.

In reality, your energy needs change daily depending on how well you slept, your stress levels, your health, your hormone cycle and how much you moved.

While being aware of calories can help you spot where extra energy might be in your diet, sticking rigidly to a number can stop you from listening to what your body really needs.

For some, calorie counting can become a path to a restrictive diet.

As a dietitian, I can tell you that cutting out food groups, avoiding the foods you love and shedding weight fast simply does not work for most people. It might seem effective at first, but in the long-term you'll likely gain back what you lost – and then some.

So, if you're tired of being mathematical about your food, there are other ways to manage your diet that are much healthier for your body and your mind.

I am a firm believer that all food is good food. This is an important part of 'non-diet' intuitive eating, which rejects the concept of foods being labelled as good or bad.

Because fad diets don't work long-term, instead of adopting intense calorie-counting weight-loss habits, we should concentrate on what's good for our overall physical and mental health.

Intuitive eating encourages you to listen to your body's natural signals – whether that's for eating, resting or exercising – and trust that it knows what it's doing.

It works on the premise that the body knows the quantity and type of food needed for your health. By learning to listen to those cues, we can find a way of eating well that works long term, without tracking calories.

If you've spent years dieting, you might feel a bit lost at first and worry that if you don't count, you'll never stop eating.

Approach the transition with patience. It's about re-learning those hunger and fullness cues we were all born with but often lose somewhere along the way.

Try using a hunger scale (one is starving, 10 is uncomfortably full). Aim to eat when you're at around three or four, and stop when you're at seven.

Not all calories are created equal, external. A hundred calories worth of broccoli does something very different in your body than the same amount from gummy bears. One gives you fibre, vitamins and steady energy, and the other gives you a quick burst of energy and pleasure.

Both can be good, but it's important to look at our overall nutrition.

When you focus on nourishing your body rather than just hitting a number, you naturally feel fuller. Fibre, healthy fats and protein are your friends here, they keep you satiated so you aren't constantly thinking about your next snack.

By shifting to a more dynamic and holistic approach to eating well, your energy levels will be more stable, helping reduce those mid-afternoon slumps. And you'll be looking after your wellbeing much more effectively because you'll be getting the nutrients your body craves.

Still worried about eating more than you need? Instead of calorie counting, use your hands as a guide. Dishing up a palm-sized portion of protein, two handfuls of veggies and a thumb-sized portion of fat is much more relaxed than getting the scales out every mealtime.

Calorie counting can be helpful in the short term and work as an eye opener, but it shouldn't be a life sentence.

Eating well is about nourishment and enjoyment – not maths. By trusting your body's signals, you can move away from tracking and towards a sustainable, healthy lifestyle.

If you are concerned about disordered eating, help and support is available.

Originally published January 2026

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