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Should I Count Calories?

Some people swear by calorie counting as the ultimate tool for weight management. The logic seems simple: Eat more than you burn, and you gain weight; eat less, and you lose weight. While the energy balance equation holds true, reducing nutrition to just numbers on a plate misses the bigger picture.

At Foundry, we take a different approach, prioritising food quality, long-term habits, and practical strategies over obsessive tracking. So, should you count calories? Maybe. But let’s make sure we’re asking the right questions first.

The Problem with Focusing on Calories Alone

I rarely recommend that people start their fitness or fat loss journey by counting calories. Why? If the foundation of your diet isn’t solid, tracking numbers won’t fix it.

If you’re living off ultra-processed foods, lacking fibre, and missing out on essential nutrients, knowing your exact calorie intake doesn’t help you feel or perform better. Would you rather hit a “perfect” calorie target with junk food or go slightly over but fuel yourself with the proteins, vitamins, and minerals your body needs?

Food is more than just energy—it’s information for your body. It impacts your metabolism, hormones, energy levels, mood, and recovery. If you’re constantly fatigued, struggling with cravings, or finding it hard to stay consistent, the issue might not be how much you’re eating but what you’re eating.

That’s why my first piece of advice is always this: before worrying about calorie numbers, fix your food quality first.

When Counting Calories Makes Sense

Not everyone needs to count calories; many people can achieve their fitness goals without logging a single meal. But for those with specific goals—such as fat loss, muscle gain, or performance improvements—keeping an eye on calorie intake can be helpful.

That said, not all calorie tracking methods are created equal. Some people thrive on detailed data, while others find it stressful and unsustainable. Think of it like budgeting—some people meticulously track every pound spent, while others work better with general spending guidelines. Neither is right or wrong; it’s just about what suits you.

If you choose to count calories, do so within a broader nutritional framework. A solid macro-based approach ensures you get the right balance of protein, fats, and carbohydrates—not just the right total calorie number.

A Smarter Way to Approach Calorie Counting

If you decide to track, don’t just count calories—count nutrients.

Here’s how I would break it down for someone looking to lose fat while maintaining muscle:

  1. Start with Protein – Aim for around 1.5g per kg of body weight (e.g., a 70kg person would aim for 105g of protein daily). Since protein contains 4 calories per gram, that’s 420 calories from protein.

    2.  

  2. Set Your Fat Intake – A reasonable starting point is around 40% of daily calories from fat. If your target is 1600 calories per day, 40% is 640 calories from fat. Since fat contains 9 calories per gram, that’s about 70g of fat per day.

    3.  

  3. Fill the Rest with Carbs – Whatever calories remain can come from carbohydrates. In this case, we have 540 calories left for carbs. Since carbs contain 4 calories per gram, that equals 135g of carbs per day.

That gives us a daily macro target of 105g protein, 70g fat, and 135g carbs.

Once you have these numbers, you can distribute them across your meals based on your preferences and training schedule.

What Happens When You Hit a Plateau?

Data is one of the biggest benefits of tracking (at least for a short period). If your progress stalls, you now have something to adjust. Rather than blindly cutting food or increasing exercise, you can make small, calculated changes to your intake.

For example:

  • If fat loss slows, you could reduce daily intake by 100-200 calories, mainly from carbs or fats.
  • If you’re feeling tired or struggling with hunger, you might need to increase protein or adjust your meal timing.

Tracking gives you an objective starting point, so you can tweak things systematically instead of guessing.

Do What Works for You

Should you count calories? It depends.

  • If you’re starting out, focus on eating whole, nutrient-dense foods before worrying about numbers.
  • If you have specific performance or body composition goals, tracking can be a useful tool—but it’s just that, a tool, not a requirement.
  • If counting feels overwhelming or unsustainable, there are other ways to stay on track—like using portion guides, mindful eating, and simply prioritising whole foods.

At Foundry, we help our members find an approach that works for them. If you need nutrition guidance or want a plan tailored to your lifestyle, visit one of our personal training gyms in London, and we’ll help you get started.

Calories matter, but so does everything else. Make smart choices, eat real food, and let’s build a nutrition strategy that works for you.

 

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