Why I NEVER Tell Clients to Count Calories (And Never Will)

I have never—not once—in my 20 years as a nutritionist—told a client to count calories. And I never will.

Let me tell you why.

The Science Doesn’t Add Up

I was lucky enough to do my Master’s in energy intake and expenditure—basically, studying how we eat and burn energy. And here’s what I learned:

👉 Counting calories is wildly inaccurate.

To gain or lose 5 kg in a year, all you need to do is overeat by one medium banana per day. That’s it. Or a teaspoon of peanut butter. Or half a slice of bread.

Now, combine that with the fact that when people estimate their energy intake, they underestimate by at least 20%.

That means if your goal is weight loss and you're tracking ‘accurately,’ your numbers could be off by two bananas a day—when all it takes is one banana to tip the scale in the wrong direction.

See the problem?

The Weighing and Measuring Madness

Now, some of you might say, “That’s why you have to weigh everything you eat.”

😵‍💫 Slowly kill me now.

The thought of weighing every single meal has the same appeal as pulling teeth. If the goal is to be healthy, but you’re stressing because you forgot to weigh a banana—doesn’t that kind of defeat the purpose?

Calories Are NOT Created Equal

The second reason I’ll never get anyone to count calories?

👉 Because quality matters.

Nobody will ever convince me that McDonald’s fries (with the same calories as a Buddha bowl with quinoa, avocado, tomatoes, mushrooms, and an egg) will have the same effect on your body.

They might match in calories, but they’re worlds apart in terms of:
✅ Nutrients
✅ How full you feel after eating them
✅ How your body processes them

And that is why calorie counting alone doesn’t work.

The One Good thing of Counting Calories...

Here’s where I’ll give calorie trackers a tiny bit of credit—awareness.

I’ve heard so many people say, “When I tracked my calories, I became more aware of what I was eating.”

And that’s a good thing.

But instead of obsessing over calories, what if we tracked our food differently?

👉 This is where I do recommend tracking—but in a way that actually helps you feel better.

When you track, don't track calories - track your food...

Being mindful of what you eat is important, but obsessing over calories? Not so much. Instead, focus on protein and fibre—the numbers that truly matter. For women in their 40s battling low energy and the rollercoaster of perimenopause, eating more protein and fibre is the key to feeling like yourself again.

✅ Protein & Fibre

This isn’t about being perfect—it’s about getting a rough estimate of what you’re eating.

💡 Here’s what I see all the time:
Most women think they eat enough protein—but when we check? They’re way under.

👉 And for women in their 40s, the standard ‘recommendations’ maybe enough to prevent deficiencies—but not enough if you want to thrive.

How Much Do You Need?

✔ Protein: Aim for 1.6g per kg of ideal body weight
✔ Fibre: Start at 30g per day and work towards 50g per day

How to Track (Without the Stress)?

If you’re a numbers person, there are free apps that make this easy—like Cronometer.

📲 Just scan the back of a food label, and boom—data.

But if tracking feels overwhelming? Forget numbers. Just focus on real food.

The Easiest First Step?

👉 Swap out processed foods—starting with snacks and breakfast.

🔄 Small swaps, big impact:
🚫 Ditch high-sugar cereals → ✅ Swap for natural muesli + yoghurt for protein
🚫 Skip the muffin → ✅ Grab carrots + hummus or a pear + almond butter

Think real, alive food—minimally processed, full of nutrients.

The Outcome?

If you track protein and fibre—or just focus on eating more real food—you’ll notice:

✅ More energy
✅ Fewer hot flushes
✅ Feeling like yourself again

So, —ditch calorie counting and focus on:
✔ Real food
✔ Protein
✔ Fibre

You’ll be amazed at the difference.

🔥 Have you ever tried calorie counting? Did it actually work long-term?