Updated on April 16, 2024.
The average adult in the United States gains about 1 to 2 pounds each year from early adulthood to middle age. The gain is so gradual, the extra weight often goes unnoticed. Over time it can add up, though, increasing the risk of chronic conditions like obesity, heart disease, and type 2 diabetes.
There are a number of reasons we put on weight. Genetics, stress, lack of sleep, and not enough physical activity can be significant factors. For many people, however, excess calorie intake from the food they eat plays the biggest role. (Simply put, a calorie is a measure of the amount of energy in foods and drinks.)
While we need a certain amount of calories each day to maintain a healthy body weight, it’s common for U.S. adults to exceed that number, frequently by hundreds of calories. What’s more, we often underestimate the amount of calories we actually consume—by about 30 percent, according to some research.
So, it makes sense that managing the amount of food you eat can help you control your weight. But how you approach calorie counting matters. While tracking every morsel of food may benefit some people, taking a more measured approach is helpful for many others.
Healthy tips for considering calories
Try these simple strategies to better understand your calorie needs and to become more mindful about the number of calories you take in.
Learn your needs. How many calories does your body require each day? This number varies from person to person and depends on individual factors, such as your:
- Age
- Sex
- Height
- Weight
- Activity level
According to experts, most healthy men need about 2,000 to 3,000 calories each day. For women, it ranges from around 1,600 to 2,400 calories. To get a more specific number, try using an online calorie calculator that takes your personal factors into account, such as the USDA’s MyPlate Plan calculator.
Estimate your usual daily intake. While it’s unwise to obsess, getting a general idea of your typical calorie totals can reveal some surprises. For example, you may discover your morning muffin is well over 600 calories or your favorite pasta dish contains more calories than you need in entire day. Once you understand what you truly consume, you can start making gradual changes to your diet.
Try using an online tracker or calorie-counting book to estimate the calorie content of your food. Smartphone apps like Sharecare (available for iOS and Android) are also a popular option. Some studies have found that people who use digital trackers often lose more weight than those who do not use them.
An important note: Counting calories can be harmful for some people. If you have an eating disorder, a history of eating disorders, or are at a high risk for developing an eating disorder, it’s critical that you speak with a healthcare provider (HCP) before starting to track your food. And whatever your health status, always reach out to an HCP before making any significant changes to your regular diet.
Consider your calorie sources. More important than the number of calories you consume is the quality of those calories. In other words, what you eat matters. So:
- Try to limit your intake of processed foods. Packaged items like chips, snacks, cereals, baked goods, breads, and candy are often filled with added sugar, salt, and saturated fat. These provide plenty of calories, but few of the critical nutrients your body needs.
- Cut back on sugary drinks. Much like processed foods, soda and juice frequently have little nutritional value and contain a lot of added sugar. Since these “empty calories” can add up, swap sweet beverages for drinks like water, seltzer, and unsweetened iced tea.
- Focus on a healthy overall diet. Choose whole foods whenever possible. Fill your plate with fruit, vegetables, whole grains, beans, nuts, and lean proteins like chicken, fish, and tofu.
Over time, you may find that focusing on nutrient-rich, less-processed foods leads you to naturally consume fewer calories.
Learn about healthy portion sizes. We often eat what is placed in front of us. And since U.S. portion sizes have grown steadily since the mid-20th Century, we’ve slowly become accustomed to consuming more calories with each meal. Try these tips to help manage the amount you eat at home:
- Read nutritional labels on food packaging, so you become more aware of how many servings and calories each package contains.
- Use smaller cups and dishes at meals.
- At each meal, fill your plate with mostly fruits and vegetables before adding other foods.
- Avoid eating directly from food containers.
- Don’t eat when you’re distracted by watching TV, playing with your phone, or doing other activities.
Restaurants are well-known for serving large portions. When you eat away from home, try splitting a meal with a friend or choosing smaller-sized drinks and foods. Try to avoid buffets, where it’s easy to eat too many calories. If you’re dining at a chain restaurant, check the menu’s nutritional information online before you go.
Ultimately, obsessing over calories is not healthy. But learning about your calorie needs and eating patterns can help you take control of your well-being, now and in the years to come.
