Do Calories Really Matter?

The debate around the importance of counting calories has gained momentum recently, with some arguing that calories don’t matter if you’re eating whole foods and that focusing on nutrient quality is more important.

Advocates of this view suggest that if you stick to nutrient-dense, minimally processed foods, your body will naturally regulate your appetite, making calorie counting unnecessary.

However, while this is a great place for most people to start, the picture is a little more complex if weight loss is your goal.

While whole foods are generally more filling and less calorie-dense than processed options, eating them in unlimited quantities can still lead to a calorie surplus, which may stall or even reverse weight loss.

 

So, do you need to count calories?

Calories do matter when it comes to body composition, but micronutrients matter equally as much and, while we don't recommend counting calories for most people, that doesn't mean you shouldn't think about them.

Technically, you can lose weight if all you eat is potato chips, as long as their calorie content is less than what you burn in a day.

However, if you lose weight this way, you are most likely to end up with:

• Loss of lean muscle mass, poor recovery, and increased risk of injury due to lack of protein
• Low energy levels due to inadequate micronutrients (vitamins and minerals)
• Other issues stemming from chronically low micronutrient intake, such as a decline in cognitive and physical performance, poor skin, gut dysbiosis, a weakened immune system, and premature aging, to name a few.

If you continued this approach for a long time, you’d likely gain weight anyway and end up with chronic diseases, brittle bones, poor gut health, inflammation (a contributing factor to most non-communicable diseases), bad teeth, poor sleep, and a myriad of other health issues. The severity of these issues depends on your genetics, level of physical activity, and other lifestyle factors. It’s because ultra-processed foods are generally very low in micronutrients.

If you are trying to lose fat, you must be in a calorie deficit, which is difficult to achieve when you eat lots of ultra-processed foods and junk because those are usually very high in calories in very low volumes.

For example, one small serving of fries from McDonald's is more than 300 kcal. This is the same as eating 200g of chicken with 100g of roasted veggies. Which one is going to keep you fuller for longer? Definitely not the fries. Not only will you be hungry very quickly, but you'll also crave more carbs and sugar due to the huge insulin spike after eating the fries.

Eating the chicken and veggies will make you feel full for hours and won’t cause cravings, as there would be lots of protein and a much lower and more gradual increase in blood glucose. This is why our entire range of healthy snacks are high in protein and micronutrients - you are likely to end up eating less as a result.

Moreover, fries are usually prepared in reheated vegetable oils, which, if consumed regularly, cause oxidative stress, inflammation, and the formation of trans fats and carcinogens. And when you are inflamed, your ability to burn fat for fuel is compromised.

The verdict is that if you want to lose fat and be healthy simultaneously, you must watch out for both nutrients and calories. However, our bodies can naturally regulate energy intake through the feeling of satiety when we consume whole foods.

Whole foods, rich in protein, fibre, and healthy fats, activate satiety hormones that help us feel full and satisfied, allowing us to intuitively eat the right amount for our energy needs.

Ultra-processed foods disrupt this mechanism. They’re often designed to be hyper-palatable, low in fibre, and high in refined sugars and unhealthy fats, which can bypass our natural satiety signals. This leads to overeating and a higher calorie intake, as these foods don’t provide the same fullness or satisfaction.

As a result, relying on whole foods rather than processed options can be a powerful tool for managing energy intake and supporting a healthy weight. It's simple and it works. And again, this is why we avoid any ultra processed ingredients in our entire range of healthy snacks.

As for counting calories, who really wants to be doing maths at mealtime for the rest of their lives? In my experience, obsessing over calories can quickly lead to disordered eating, so we don't recommend counting calories but it can be useful to think about them.

 

Read on if you are interested in the science facts:

The Importance of Protein Quality and Satiety

Consuming sufficient protein is essential for muscle maintenance and satiety. High-protein diets increase levels of satiety hormones like peptide YY and GLP-1 (natural Ozempic) while reducing levels of ghrelin, the "hunger hormone." This effect can help control appetite and reduce overall calorie intake, supporting weight loss and maintenance goals. High-protein foods, particularly those rich in essential amino acids, are also vital for muscle protein synthesis, which is necessary to preserve lean body mass during weight loss. Chief Beef Bars and Biltong have the perfect amino acid profile and will keep you full without sugar cravings.

 

Micronutrients and Metabolic Health

Micronutrients are essential cofactors in numerous metabolic processes, including energy production, immune function, and DNA repair. Deficiencies in key nutrients, such as magnesium, vitamin D, and B vitamins, can lead to fatigue, reduced immunity, and poor mental health. For instance, a lack of magnesium and calcium can impair muscle function and recovery, while vitamin D is critical for immune health and has anti-inflammatory effects. Since ultra-processed foods are generally low in these nutrients, relying on them can gradually deplete your body's nutrient reserves, leading to suboptimal health and increased disease risk.

 

Effects of Ultra-Processed Fats on Inflammation

Reheated vegetable oils, often used in fast food, contain high levels of trans fats, which promote inflammation. Chronic inflammation is a major risk factor for various non-communicable diseases, including cardiovascular disease, type 2 diabetes, and even certain cancers. The heat from frying also creates harmful compounds like acrylamide, a known carcinogen, in foods like fries. Regularly consuming these fats promotes an inflammatory state in the body, accelerating aging, promoting fat gain and contributing to chronic disease development.

 

Blood Sugar, Insulin Response, and Satiety

The glycaemic index (GI) and glycaemic load (GL) of foods measure how they impact blood sugar and insulin levels. High-GI foods, like fries and sugary snacks, cause rapid spikes in blood sugar, followed by crashes that can leave you feeling hungry and craving more carbs. In contrast, protein- and nutrient-rich foods have a low GI and cause a slower, more sustained rise in blood glucose. This not only supports satiety but also helps to prevent insulin resistance, a precursor to type 2 diabetes. Chief Collagen bars are super low GI and GL but are deliciously sweet and free from nasty additives.

Estimating your energy output is tough, as there’s no accurate measure easily accessible to the public. Counting calories can also be challenging because it means measuring every single ingredient in every single meal. So, unless you’re a competitive athlete needing to make a weight division, I wouldn’t bother counting calories. Instead, focus on eating mostly whole foods, cutting down on refined carbs and sugar (bye, cravings!), and boosting your protein intake.

 

Veronika Larisova 
Co-Founder, Registered Nutritionist, Exercise Physiologist
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