Simply counting calories doesn’t provide a full understanding of your body’s needs for optimal health and fitness. The quality of the calories you consume is just as important as the quantity. Many clients focus on a calorie-deficient diet rather than considering approaches like keto or low-carb, but what truly matters is the composition of those calories.
So, what exactly is a calorie? It’s a unit of energy released when food—such as carbohydrates, protein, and fats—is oxidised in the body. The caloric value of foods is determined by measuring this energy release in a controlled lab environment. However, each person’s body functions as its own unique “laboratory,” governed by hormones and enzymes that influence how calories are processed, either being used or stored.
Metabolism refers to the complex pathways that food goes through before it’s fully oxidised to release energy. Two individuals of the same age, weight, height, ethnicity, and activity level can follow the same diet and exercise plan but still experience different results. This is due to variations in metabolism, which is also influenced by genetics. For one person, a slice of bread might equate to 50 calories because their body burns it quickly, while for another, it might act as 100 calories due to a slower metabolism.
The body doesn’t operate like a simple mathematical equation, which is why relying solely on calorie equations isn’t the most accurate way to lose weight (fat not muscle).
The body knows how many calories to burn or store over a 24-hour period, based on nutrient availability and physical activity. When you eat less, the body compensates by burning fewer calories. Similarly, if you exercise more, your hunger tends to increase. A common misconception is that exercising more while eating less will lead to greater fat loss, but this often leads to plateaus in weight loss.
A qualified dietitian assesses an individual’s daily needs for carbohydrates, proteins, and fats based on factors like age, gender, medical condition, and activity levels. This assessment determines the individual’s daily calorie requirement. Through follow-up sessions and progress evaluations, the dietitian adjusts calorie requirements as needed to ensure the individual stays on track to meet their goals.
Takeaway- Achieving optimal health and fitness requires more than simply counting calories. By focusing on the quality of nutrients and understanding the body’s unique metabolic needs, a qualified dietitian can develop a more sustainable and personalised approach to weight management.
- Prachiti Mali, Clinical & Sports Nutritionist