Can Calorie Counting Really Help You Lose Weight?

Weight loss can be achieved in many different ways, depending on each person’s goals and lifestyle. One simple and popular method among those who are interested in maintaining their body shape is losing weight by counting calories. This helps control the appropriate number of calories consumed per day and reduces the chance of excess fat accumulation.

However, for calorie counting to be effective and safe, it requires proper understanding. If calories are controlled in the wrong way, such as eating too little or focusing only on the numbers without considering nutritional value, it may slow down the metabolism, cause the weight to rebound quickly, and negatively affect long term health.

Does calorie counting really work for weight loss? How should calories be counted? What are the advantages and disadvantages of losing weight by counting calories?

What Is Weight Loss Through Calorie Counting?

Weight loss through calorie counting is a method of setting a weight loss goal by properly controlling the amount of energy the body receives from food and drinks each day. It is based on the principle of consuming less energy intake than the energy the body uses each day, known as energy expenditure. As a result, body weight gradually decreases while encouraging the body to use more stored energy and excess fat.

How to Calculate the Calories You Need per Day

Before starting calorie counting for effective weight loss, it is important to know how much energy the body should receive each day. This can be calculated by finding the BMR (Basal Metabolic Rate), which is the basic rate at which the body burns energy, and the TDEE (Total Daily Energy Expenditure), which is the total amount of energy the body burns each day.

Both values differ from person to person depending on gender, age, and daily physical activity level. The basic calculation methods are as follows:

BMR Calculation

• For females, use the formula: 665 + (9.6 x body weight) + (1.8 x height) – (4.7 x age)
• For males, use the formula: 66 + (13.7 x body weight) + (5 x height) – (6.8 x age)

For example, Ms. A is 28 years old, 162 cm tall, and weighs 52 kg. The calculation would be: 665 + (9.6 x 52) + (1.8 x 162) – (4.7 x 28) The BMR result is 1,324.2 kilocalories per day.

TDEE is calculated by multiplying the BMR (Basal Metabolic Rate) by the activity factor. The multiplier varies depending on each person’s energy usage and lifestyle, as follows:

• Resting, desk work, and no exercise: the multiplier is 1.2
• Light exercise (1–2 days per week): the multiplier is 1.375
• Moderate exercise (3–5 days per week): the multiplier is 1.55
• Heavy exercise (6–7 days per week): the multiplier is 1.725
• Very heavy exercise, physically demanding work, or athletes training for competition: the multiplier is 1.9

From the example, Ms. A’s BMR is 1,324.2 kilocalories per day. Her lifestyle involves working as an office employee, sitting at a desk, and exercising very little. Therefore, the formula would be:

1,324.2 x 1.2 = 1,589.04 kilocalories per day

For those who want to lose weight, it is recommended to consume approximately 10–20% fewer calories than their TDEE in order to create a moderate calorie deficit. This can help support safe weight loss without negatively affecting the body’s metabolism in the long term.

Benefits of Losing Weight Through Calorie Counting

• It is a weight loss method that can be done on your own without additional cost by calculating the appropriate number of calories you should consume each day and choosing foods that match the calculated energy level.
• Calorie counting is flexible and can be adapted to any lifestyle. It is not necessary to completely avoid any particular type of food; you only need to control the portion size appropriately.
• It helps support weight loss. When the appropriate daily calorie intake is calculated and followed consistently, it can help make weight loss more effective.
• It increases awareness about food. Calorie counting helps us plan daily meals more appropriately and encourages better eating habits, such as choosing low fat protein, vegetables, fruits, whole grains, and various types of nuts that are high in nutritional value and help keep you full, instead of eating fast food, processed foods, snacks, and desserts.

Disadvantages of Losing Weight Through Calorie Counting

Although losing weight through calorie counting may be simple, convenient, and beneficial for weight loss, it may also have some disadvantages.

• Calculating inappropriate daily calorie intake: If the calorie target is set too high, it may lead to weight gain. On the other hand, if calories are set too low, especially below the BMR, the body may lack essential nutrients. Weight may decrease at first, but in the long term, it may increase the risk of health problems and the yo-yo effect.
• Focusing too much on numbers and neglecting food quality: Some people eat according to the set number of calories but choose only snacks, desserts, or processed foods. Even though they do not exceed the calorie limit, the body may not receive essential nutrients such as protein, vitamins, healthy fats, and dietary fiber, which can affect long-term health.
• Causing stress and pressure: Since calorie intake must be limited in every meal, this may lead to accumulated stress. Some people may also feel guilty when they eat too much or when their weight does not decrease according to their goals. These feelings may lead to abnormal eating behaviors, such as Binge Eating Disorder, which can make weight loss more difficult.
• Affecting social life: Many people follow strict calorie restriction to the point that they are unable to enjoy meals with family members or friends.

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Reference :

THE KLINIQUE Calorie Counting
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