These subunits can either be used to build your own tissues or to provide your body with the energy it needs to meet its immediate needs. Your body uses the calories produced from metabolizing these nutrients to power three main processes, which are listed below 1 , 2 , 3. The amount of energy required to support these functions is referred to as your basal metabolic rate BMR.

This is sometimes referred to as Resting Metabolic Rate RMR because it effectively refers to the calories your body expends in a resting state for basic survival.

BMR or RMR makes up the largest proportion of your total daily energy requirements 4. Your body will use part of the calories you consume to help you digest and metabolize the foods you eat.

This is known as the thermic effect of food TEF , and it varies based on the foods you eat. For instance, protein requires slightly more energy to be digested, whereas fat requires the least 5 , 6.

About 10 percent of the calories you get from a meal will be used to support the TEF 6. This includes both your everyday tasks and your workouts. Therefore, the total number of calories needed to cover this category can vary greatly from day to day and person to person.

Your body gets calories from the foods you eat and uses them to fuel basal metabolic rate, digestion, and physical activity. Some of it is stored as glycogen carbohydrate in your muscles and liver, and the rest of it will be stored as fat.

Therefore, if you eat more calories than your body needs, you will gain weight, mostly from fat 1 , 7 , 8. On the other hand, if the calories you get from your diet are insufficient to cover your immediate needs, your body is forced to draw on its energy stores to compensate. But keep in mind when too excessive calorie deficit occurs from dietary restrictions or heavy exercise, your body will also pull from protein stores —breakdown of muscle—in addition to burning body fat for fuel 5 , 7 , 8.

This calorie balance concept has been proven time and time again and persists whether your calories come from carbs, fat, or protein 9 , 10 , 11 , To lose weight, you always need to burn more calories than you eat.

This can occur through a combination of exercise and eating a balanced diet and food in moderation. The seemingly simple question of whether calories from fat, protein, and carbs are different is controversial, since it depends on how you look at it. Therefore, purely in terms of weight loss, calories will remain calories regardless of whether they come from an apple or a donut.

However, in terms of health, all calories are not created equal. Even foods that have the same quantity of calories can be of different nutritional quality and can have very different effects on your health. Furthermore, nutrient-dense foods such as fresh fruits and vegetables are linked to a lower risk of mortality 13 , 14 , 15 , In addition to their differing impact on health outcomes, different foods tend to affect your metabolism, hormone levels , hunger, and appetite differently 17 , 18 , For example, eating calories worth of donuts may not diminish your hunger as effectively as eating calories from apples due to the relative amounts of refined carbs, sugar, and fiber in the donuts.

Therefore, a donut may make you more likely to overeat later in the day, preventing you from achieving the calorie deficit needed for weight loss. But in terms of health, and other factors that affect weight management such as hormones and appetite, not all calories are created equal.

This claim is generally fueled by studies in which participants on low carb diets appeared to lose more weight than those on high carb diets, despite eating as many or even more total calories 20 , 21 , At first glance, these studies seem to suggest that a calorie deficit is not needed for weight loss.

They are often used as proof that calorie counting is useless. However, several other factors may influence the results of these studies. Plus, low carb diets in addition to being difficult to sustain, the evidence does not support them.

Many studies rely on self-reported data via participant food diaries rather than direct measurements to determine how many calories people eat or burn through physical activity. In fact, studies report that participants significantly underestimate how much they eat and can underreport their calorie intake by as much as 2, calories per day.

This holds true even in cases where participants are paid to be accurate 24 , 25 , Low carb diets are, by default, higher in protein and fat, which can make you feel fuller. This helps reduce hunger and appetite and may cause participants on low carb diets to eat fewer total calories per day 16 , 28 , Protein also requires slightly more energy to digest than carbs and fat, which can contribute to the energy deficit needed for weight loss, at least to a certain extent 4.

However, the slightly higher number of calories burned during protein digestion is unlikely to make a significant difference to your weight loss, according to some older studies 6 , 30 , Many studies only report the total amount of weight lost, without specifying whether this weight came from loss of fat, muscle, or water.

This may make it appear as though low carb diets help participants lose fat more quickly than they actually do. To truly settle the debate on whether calories matter for weight loss, look at evidence solely from studies that control for the above three factors.

Such studies consistently show that weight loss always results from people eating fewer calories than they expend. Whether this deficit comes from eating fewer carbs, protein, or fat makes little difference 9 , 10 , 11 , Certain factors help explain why calories can seem irrelevant to weight loss.

However, studies controlling for these factors consistently show that a calorie deficit is still needed for weight loss. In fact, many studies show that recording your food intake and physical activity are very effective ways to help lose weight 33 , 34 , A recent review reports that weight loss programs incorporating calorie counting led participants to lose around 7 pounds 3.

It seems that the more consistently you record your intake, the better 36 , 37 , For instance, one study involving people found that those who monitored their food intake, physical activity, and body weight more frequently experienced greater weight loss What really matters is your ability to create and sustain the energy deficit needed to lose weight.

However, calorie counting can be a useful a tool for achieving this energy deficit. Counting calories can help you lose weight by bringing awareness to what you eat each day. This can help you identify eating patterns that you may need to modify, keeping you on track to reach your goals.

Here are five of the best online calorie-counting websites and apps. Using scales and measuring cups can also be beneficial for helping you measure food portions more accurately.

You might also want to try using the following visual guidelines to estimate your portion sizes. It says very little about the quality of what you eat. When it comes to health, calories from apples will affect your health differently than calories from donuts.

Instead, make sure you also consider their vitamin and mineral content as well. To count your calories most accurately, use a food journal combined with scales or measuring cups. Although tracking your calorie intake can be an effective tool for weight loss, it might not be suitable for everyone.

In particular, it may not be recommended for those with a history of disordered eating, as it could foster an unhealthy relationship with food and worsen symptoms.

In another study, counting calories and self-weighing more frequently was linked to increased eating-disorder severity among college students Several studies have had similar findings, which suggests that weighing your food or using calorie or fitness trackers could contribute to unhealthy eating habits in some people 45 , 46 , Therefore, if you find that counting your calories or tracking your food intake leads to feelings of guilt, shame, or anxiety, it may be best to discontinue these practices.

Practicing intuitive eating, which involves listening to your body and eating when you feel hungry, which may also be a better alternative for those with a history of disordered eating Counting calories may not be appropriate for all, especially those with disordered eating.

It's also not appropriate for children or teens. There are other, more intuitive and less intrusive ways to ensure you eat an appropriate amount of food.

Some people prefer to count calories to help them balance their energy intake and output to support their body composition goals. While maintaining weight may be easy using intuitive eating, many people find that changing their body weight to lose fat or gain muscle mass is more challenging.

If your doctor has recommended weight loss for the sake of your health, or you are trying to build muscle mass, counting calories can help you meet your targets. Some people who've dieted in the past lose touch with their body's natural hunger and fullness cues.

They may chronically under-eat and undernourish themselves. In this case, counting calories can help you eat enough. Others may eat too many calories for weight loss or weight maintenance.

Perhaps you are accustomed to calorie-dense foods or large portions , and small shifts in your eating patterns could help you learn to consume fewer calories to align with a more appropriate weight. It's crucial not to reduce calories too much since this can be unhealthy and unsustainable long-term.

Calorie counting can relieve some of the confusion and anxiety around knowing how much to eat. Counting calories is not for everyone and if it becomes restrictive, creates negative feelings or relationships with food or your body, you should stop and consult a healthcare professional. When counting calories, begin with your daily energy needs.

That number represents the number of calories you should eat each day. There are different ways to get the number, but many people choose to use an online calculator.

Below is one tool you can use for weight loss. Once you have a calorie target, use calorie counting tools and apps, measure portions, and don't forget to record other nutrients and exercise, too. There are several different ways to streamline the calorie counting process so that you get an accurate number each day.

Don't rely on memory to recall the food you consumed during the day. Even if you can recall what you ate, it is nearly impossible to accurately remember how much you ate. You're not likely to get a precise calorie number if your food journal is incomplete or if serving sizes are wrong.

Instead, consider using a calorie-tracking app on your smartphone. Record the calories in your meal before you sit down to eat.

You can also use a small notebook that you throw in your purse. The point is to have a calorie tracking method that goes wherever you go. We've tried, tested, and reviewed the best calorie counter apps. If you're in the market for an app to count calories, explore which option may be best for you.

Don't use guesswork to determine portion sizes. People tend to underestimate their food portions. And there are certain foods that we tend to overeat.

Cereal is a perfect example. People often pour too much cereal into their bowls, which means they inadvertently consume more than one serving. Instead, consider investing in a digital kitchen scale or using general measuring cups to portion food.

You don't have to use these tools at every meal, but consider measuring a portion of food so that you know exactly how much one serving is. If you consume more or less than the serving size indicated on the nutrition facts label, you'll be able to get the correct calorie count if you know exactly how many grams were in your serving.

You don't have to break the bank to buy expensive tools. The best calorie tracking tool for you isn't necessarily the most expensive one.

You'll find different gadgets and tools at every price point. The one that works is the one you use. You don't have to spend hundreds of dollars to get an effective tool. You might also want to consider your lifestyle before making a purchase.

Online tools might work for people in front of a computer all day. And for people who like using the traditional pen and paper method, a small notepad works well. Make sure that the notebook you choose is small enough to carry in a pocket or purse.

Don't limit yourself to just tracking calories. Depending on your tool, you can track other nutrients like fiber and sodium intake. Eating adequate amounts of fiber can improve your health. You can also ensure you get the right amount of exercise for weight loss if that's the goal you and your doctor have decided on.

In addition to recording your total calories, consider tracking macronutrients such as protein, carbohydrate, and fat grams. If you use a food app, these numbers will automatically be recorded when you input your food.

Calorie counting is a tool you can use to help you reach body composition goals. It is a tool that should only be used short-term for most people since it can create obsessive behaviors.

In this case, counting calories can help you eat enough. Others may eat too many calories for weight loss or weight maintenance. Perhaps you are accustomed to calorie-dense foods or large portions , and small shifts in your eating patterns could help you learn to consume fewer calories to align with a more appropriate weight.

It's crucial not to reduce calories too much since this can be unhealthy and unsustainable long-term. Calorie counting can relieve some of the confusion and anxiety around knowing how much to eat. Counting calories is not for everyone and if it becomes restrictive, creates negative feelings or relationships with food or your body, you should stop and consult a healthcare professional.

When counting calories, begin with your daily energy needs. That number represents the number of calories you should eat each day. There are different ways to get the number, but many people choose to use an online calculator.

Below is one tool you can use for weight loss. Once you have a calorie target, use calorie counting tools and apps, measure portions, and don't forget to record other nutrients and exercise, too.

There are several different ways to streamline the calorie counting process so that you get an accurate number each day. Don't rely on memory to recall the food you consumed during the day.

Even if you can recall what you ate, it is nearly impossible to accurately remember how much you ate. You're not likely to get a precise calorie number if your food journal is incomplete or if serving sizes are wrong.

Instead, consider using a calorie-tracking app on your smartphone. Record the calories in your meal before you sit down to eat. You can also use a small notebook that you throw in your purse. The point is to have a calorie tracking method that goes wherever you go.

We've tried, tested, and reviewed the best calorie counter apps. If you're in the market for an app to count calories, explore which option may be best for you. Don't use guesswork to determine portion sizes. People tend to underestimate their food portions.

And there are certain foods that we tend to overeat. Cereal is a perfect example. People often pour too much cereal into their bowls, which means they inadvertently consume more than one serving. Instead, consider investing in a digital kitchen scale or using general measuring cups to portion food.

You don't have to use these tools at every meal, but consider measuring a portion of food so that you know exactly how much one serving is. If you consume more or less than the serving size indicated on the nutrition facts label, you'll be able to get the correct calorie count if you know exactly how many grams were in your serving.

You don't have to break the bank to buy expensive tools. The best calorie tracking tool for you isn't necessarily the most expensive one. You'll find different gadgets and tools at every price point.

The one that works is the one you use. You don't have to spend hundreds of dollars to get an effective tool. You might also want to consider your lifestyle before making a purchase.

Online tools might work for people in front of a computer all day. And for people who like using the traditional pen and paper method, a small notepad works well. Make sure that the notebook you choose is small enough to carry in a pocket or purse.

Don't limit yourself to just tracking calories. Depending on your tool, you can track other nutrients like fiber and sodium intake. Eating adequate amounts of fiber can improve your health.

You can also ensure you get the right amount of exercise for weight loss if that's the goal you and your doctor have decided on. In addition to recording your total calories, consider tracking macronutrients such as protein, carbohydrate, and fat grams.

If you use a food app, these numbers will automatically be recorded when you input your food. Calorie counting is a tool you can use to help you reach body composition goals. It is a tool that should only be used short-term for most people since it can create obsessive behaviors. However, for many, calorie counting offers freedom from the anxiety of not knowing whether you've eaten enough or in some cases, too much.

Similar to creating a monetary budget, calorie counting can give you the freedom to eat foods you love without wondering if they fit into your energy balance targets.

Maintaining weight is easier using intuitive eating, but making changes to your weight may require a strategy such as calorie counting for the best chance of sustainable success. Borkoles E, Carroll S, Clough P, Polman RCJ. Effect of a non-dieting lifestyle randomised control trial on psychological well-being and weight management in morbidly obese pre-menopausal women.

Erhardt GA. Intuitive eating as a counter-cultural process towards self-actualisation: An interpretative phenomenological analysis of experiences of learning to eat intuitively. Health Psychology Open. To get started counting calories, first, decide what method you want to use.

Then, meticulously record every single thing you eat and drink in a day, including your portion size and the amount of calories.

Once you see how many calories you are taking in each day, you can adjust that amount according to your goals. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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Requirements Calorie Density Jump to More Topics. What Is a Calorie? Calorie counting helps you monitor that in a way that increases the likelihood you'll achieve your health goals. Some research suggests that calorie counting is an effective way to lose weight. How many calories do you need?

The number of calories an adult needs varies depending on weight, height, age, gender, activity level, muscle mass, stress level, and overall health, but is generally estimated to be 2, to 2, calories per day for men and 1, to 2, calories per day for women. It really comes down to what method you are most comfortable with and what you will stick with: smartphone apps, fitness trackers, websites, or old-fashioned pen and paper.

Are calorie counters accurate? For the most part, yes. Researchers compared data from seven smartphone diet-tracking apps with data from the U. Department of Agriculture USDA and found an average discrepancy in calories of only 1. What is the calorie rule? The calorie rule suggests that 10 calories are needed per pound of body weight to fuel the body's normal daily function.

There is no scientific backing for it, however. There are lots of options, such as MyFitnessPal , Lose It! Many are free. And a study that compared data from seven smartphone diet-tracking apps found only a 1.

Websites If you prefer not to download an app, you can visit websites like MyNetDiary to log your daily calories online. Fitness trackers These devices are most helpful to monitor the number of calories you burn throughout the day. Options include the Apple Watch and Fitbit.

These devices are not always accurate, however, and can be off by as much as 10 percent, according to one study published in the International Journal of Environmental Research and Public Health in August Some people find calorie counting to be a helpful way to lose weight or achieve other health goals.

Some research indicates that it can be an effective method to drop pounds, but there is also evidence to the contrary, as well as indications that in some cases, calorie counting can be a slippery slope into disordered eating. Many experts say there are better ways to achieve health goals.

Editorial Sources and Fact-Checking. Resources Lettuce, Cos or Romaine, Raw. Department of Agriculture FoodData Central. April 1, Butter, Without Salt. Hargrove JL.

History of the Calorie in Nutrition. Journal of Nutrition. December Rolls BJ. Dietary Energy Density: Applying Behavioural Science to Weight Management. Nutrition Bulletin. September Zhao D, Guallar E, Woolf TB, et al.

Association of Eating and Sleeping Intervals With Weight Change Over Time: The Daily24 Cohort. Journal of the American Heart Association. January Waterworth SP, Kerr CJ, McManus CJ, et al. Obese Individuals Do Not Underreport Dietary Intake to a Greater Extent Than Nonobese Individuals When Data Are Allometrically Scaled.

American Journal of Human Biology. March Soadaro O, Youm Y, Shchukina I, et al. Caloric Restriction in Humans Reveals Immunometabolic Regulators of Health Span. February Wartella EA, Lichtenstein AH, Boon CS. History of Nutrition Labeling. In Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report.

National Academies Press. Painter SL, Ahmed R, Hill JO, et al.