Calorie Counting Versus Macro Counting - Which Is Better?

When it comes to weight loss, the best approach is one that will fit your needs, lifestyle and preferences. Further, it's important that you simultaneously work on positive relationship with food and body image for total well-being. 

For some, calorie counting is the winning approach, while others find such detailed analysis quite stressful. Either way, we know a calorie deficit is required for fat loss, but there is a possibility overtime it can be hard to sustain progress on calorie counting alone. Studies show that decreasing calorie intake will have a limited short-term influence. That is because the type of calories we consume, such as carbs, fat, proteins, sugar, fiber can all impact metabolism and hormones that regulate appetite. Basically, what you're eating can be just as important as how much you're eating when it comes to sustainable weight loss.

Calorie deprivation can also contribute to adaptive thermogenesis, or a slowed metabolism, in response to reduced caloric intake. This can make it difficult to sustain weight loss on calorie counting alone. As you lose weight, your body burns less calories which means that the way you eat to lose weight is likely the way you have to eat to sustain that weight loss. Once you reach the goal number, you probably won't be able to suddenly start eating bigger portions, or more calorie-dense foods. 

Counting macros, which simply means adding up total grams of carbohydrates, proteins and fats for the day, may be a more promising, and even healthier option. Instead of counting calories, you’re more focused on how those calories are distributed. Not only does it take the emphasis off calories, but it encourages balanced eating, and potentially more nutritious, eating.  Like calorie counting, macro counting can be just as, if not more, tedious and time-consuming. You will definitely need to use a macro-tracker (like Myfitnesspal or chronometer) to be successful and do it accurately. As far as how many macros to consume, that would depend on your activity level, medical history, and in some cases, individual body type.

Why might calorie-counting be the better option?

Weight loss, and fat-burning for fuel, occurs when there is a calorie deficit. Therefore, calorie counting is the most straight-forward approach to achieve that goal. It can also mean not worrying about eating certain types of foods, and feeling satisfied with your food choices. If you want to eat a few slices of pizza, or some ice cream, you can just do the math and easily fit it into your day! For that reason, many calorie-counters feel more liberated when it comes to making food choices. They can eat whatever they want as long as it fits within a certain calorie allotment.

Why might macros be the better choice?

While calorie-counting alone does not focus on nutrient density or balance of food groups, macros take into consideration where those calories are coming from. Additionally, some individuals respond better to lower carb, or lower fat diets when it comes to eating for weight loss. Carbohydrates can increase insulin levels and if you are insulin-resistant, to any degree, this can hinder fat-burning potential. Finally, counting macros can also ensure you’re eating the right balance of nutrients to support appetite, hormonal balance, energy and mood, all of which are important for long-term changes

Bottom line is that there is no one-size-fits-all approach. While calorie counting can make it easier to eat all the foods you enjoy, it is still important to focus on balance and nutrient-density. Further, whether you’re calorie or macro-counting,you're likely still going to have to stay within a certain range in order to see noticeable results. No matter what, it is important to consult with a professional who can help guide you and determine the right amount for your body. Under-eating calories, or specific macronutrients, like carbs, can be unhealthy and even dangerous. It is best to not start a weight loss plan unsupervised.