If you’ve been asking, “Should I count calories?” let’s ask a better question: “What does my body need to feel safe, fueled, and supported?”

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I’m often asked, “Should I count calories?” by new clients and our community looking to lose weight. Counting calories is a go-to strategy for many with a weight-loss goal. However, counting calories might not be the magic answer it’s often made out to be. In fact, when it comes to calories, less isn’t always better.

When you cut back on calorie intake for several months, especially after age 40, it can slow metabolism and lead to thyroid and hormone imbalances. Over time, this makes it difficult to lose weight and keep it off, especially during menopause when hormonal shifts are already occurring. 

If you’re a high-achieving, motivated, and purpose-driven woman who’s tried to “do everything right,” it makes complete sense that you’re asking, “Should I count calories?” Most of us were raised in a world that praised food tracking as a discipline—Weight Watchers, SlimFast, MyFitnessPal, macro apps, the 1200-calorie plan. We’ve all seen these fads come and go! 

So if that subtle thought has been creeping in lately—“Maybe I’m eating too much… maybe I should just go back to counting calories…”—please hear me: you’re not failing, and you’ve just been conditioned to believe your body is a math problem.

Just like other symptoms, weight gain is a symptom, not the problem! Since 2016, I’ve helped hundreds of women break up with calorie counting and establish a peaceful, practical, and freedom-based approach around what to eat and how to eat in a way that focuses on nourishing the body to heal and reach a healthy weight (that stays off for good and is sustainable)!  

WHY YOU SHOULDN’T COUNT CALORIES FOR WEIGHT MANAGEMENT

This may go against all the weight-loss advice you’ve heard or read, but as a Functional Registered Dietitian, I firmly believe that counting calories for weight loss is not the answer. While having a ballpark idea of where you are currently is helpful, counting calories as the primary method for losing weight is why so many women get stuck on the never-ending hamster wheel and yo-yo dieting rollercoaster. 

And just so you know—this isn’t coming from someone who’s never struggled with this. I counted calories for years. I learned the hard way how quickly tracking can turn into fear, control, and living your life around food rules. I stopped calorie counting about 15 years ago, and it’s one of the best decisions I’ve ever made for my health (and honestly, my peace). You can read more about my health journey and breakthrough here! 

What changed everything for me wasn’t trying harder—it was finally learning how the body actually works, rebuilding my metabolism and gut function, and shifting from control to clarity.

Here are some of the main reasons I don’t recommend counting calories as the primary tool for weight loss. 

Counting Calories Misses the Root Cause of Weight Gain

Weight gain is often a symptom of a deeper root cause. Counting calories is only a short-term “band-aid” approach to weight loss. This means it masks the symptom without addressing the root cause, such as inflammation. As with all physical symptoms, it is essential to understand the underlying imbalances that need support. 

Here’s the functional medicine lens I want everyone to know: weight gain is often a protective response. If your body is inflamed, under-fueled, sleep-deprived, hormonally stressed, dealing with blood sugar instability, gut dysbiosis, toxin overload, or sluggish detox pathways, your body isn’t asking for tighter calorie math. It’s asking for safety, nourishment, and support.

So when someone asks, “Should I count calories?” I often respond with a better question: What is your body compensating for right now?

Counting Calories Overlooks Nutrient Quality

While calories reflect the amount of energy a food offers the body, it doesn’t reflect the amount of vitamins, minerals, antioxidants, polyphenols, or fiber included. All of these nutrients are vital to a healthy body, from head to toe. In my professional opinion, nutrient density matters more than calorie count for weight loss and vitality.

Calorie counting trains you to focus on “how much” while ignoring “how nourishing.” You can hit a calorie target and still be depleted–low in minerals, low in protein, low in micronutrients that regulate thyroid function, blood sugar, mood, and energy.

One of the simplest upgrades (that has nothing to do with calorie math) is diversity:

Did I eat every color of the rainbow daily (reds, orange, yellow, green, blue/purple)?

Did I consume 6 cups of fruits and vegetables today? 

Did I prioritize mineral-rich foods (think: quality animal proteins, leafy greens, and mineral support through hydration/electrolytes)?

This is the kind of strategy that supports metabolism without living in the “Should I count calories?” loop. 

Counting Calories Can Lead to an Unhealthy Relationship with Food  

Here’s the trust: in the long run, counting calories can create an unhealthy, toxic relationship with food. It consumes the mind all day long. This often further fuels the vicious cycle of stress, nervous system dysfunction, weight gain, and a sluggish metabolism without addressing the root cause. 

Counting calories can lead to feelings of obsession and guilt. For example, over time, you may find yourself skipping meals, overexercising, and feeling anxious around meals. It can lead to periods of deep restriction and binge eating during celebrations, weekends, or during stress, causing blood sugar dysregulation and fatigue. 

Counting Calories Disconnects You From Your Body

Counting calories can also instill unhealthy habits, including those that disconnect you from your body and the ways your body communicates with you. Learning to ignore hunger, fullness, and metabolic cues is not beneficial in the long run. Disregarding key cues and ignoring what the body is asking for (such as fuel) further proves that there is no one-fits-all approach to health and healing. Paying close attention to bioindividual needs is a non-negotiable! 

Counting Calories Rarely Produces Long-Term Results

The body adapts to the stress applied to it. When it comes to counting calories and, in many cases, limiting calories, the body will respond to the restriction. This can slow metabolic function, making it harder to maintain a healthy weight or lose weight. 

When women ask me, “Should I count calories?” my honest answer is usually no—because long-term calorie restriction doesn’t just change your weight. It changes your physiology.

Here’s what often happens when you chronically undereat or live in a constant calorie deficit:

• Your metabolism adapts (metabolic downshifting). If your body is repeatedly underfed and undernourished, it becomes more efficient at conserving energy, meaning you burn fewer calories over time, not more.
  
• Your stress hormones rise. A prolonged calorie deficit signals scarcity. Cortisol increases, blood sugar becomes harder to regulate, insulin signaling can shift, and fat storage (especially around the midsection) becomes more prevalent.
  
• Your thyroid can slow down. The thyroid interprets chronic low intake as “famine” and can downregulate metabolic output as a protective mechanism. This is one reason women with a history of dieting often feel like nothing works anymore.
  
• Digestion slows down. Reduced food intake can lead to reduced bile and enzyme output, slower gut motility (leading to constipation), bloating, and food-sensitivity patterns.
  
• Your mental and emotional energy tanks. Decision fatigue, obsession, and disconnection from hunger/fullness cues become your daily reality—especially for women already carrying significant responsibility.

This is why so many women tell me: “I used to be able to lose weight by cutting back… but now nothing works.” It’s not because you suddenly lost willpower. It’s because your body adapted! 

HOW YOUR METABOLISM WORKS 

The body’s ability to lose or maintain weight is driven by metabolism. Here’s what you need to know about your metabolism and weight loss:

How Hormones Can Drive Weight

Metabolic function directly impacts hormonal balance and hormone production. Specifically, hormones such as cortisol, insulin, thyroid hormones, and estrogen are closely linked to metabolism. These hormones have the most significant impact on fat storage and metabolic rate. This is why stress can often impede weight loss efforts (hello, high cortisol).

Gut Microbiome Health and Inflammation Matter

Your gut microbiome also affects weight, energy, and food cravings. An imbalanced or dysfunctional gut can cause sugar cravings and low energy, which contribute to unsuccessful weight loss efforts. However, when the ratio of bacteroidetes to firmicutes is off in the gut microbiome, or when Akkermansia is low, weight gain is typical. 

Additionally, underlying inflammation in the body can trigger insulin resistance, mitochondrial dysfunction, hormonal imbalance, and fat storage– all of which disrupt metabolic function.

Cellular Energy and Mitochondria

Chronic dieting and limiting caloric intake quickly deplete nutrients essential for mitochondrial function. Mitochondria produce ATP (energy) and replenish nutrients. Simply put: you need energy to burn energy.

Your metabolism is a key factor in weight-loss goals. This is why it is critical to monitor your metabolic function rather than simply counting calories.

THE FOUNDATIONS TO HEAL FIRST 

To achieve a strong, healthy, and functional metabolism, it’s important to address the foundations of health first. Together, these foundations will support optimal metabolic function. Whenever possible, in-depth functional lab work can help assess these areas and pinpoint how to support the body’s weight-loss efforts. 

Metabolic Safety and Rhythm 

Before you change anything about portions or calories, your body needs a foundation that signals: “I am safe. I am nourished. I can release the excess.”

This is why so many women don’t need more restriction—they need metabolic capacity restored first.

Here’s the simplest way to think about it: You need energy to burn energy.

When you support the foundations below (especially sleep, blood sugar, minerals, gut health, and nervous system regulation), your metabolism can begin “firing on all cylinders” again—especially for women in their late 30s, 40s, and 50s.

Blood Sugar Balance 

Address any blood sugar imbalances by consuming balanced meals regularly throughout the day. A steady intake of protein, carbs, and fat will help maintain balanced blood sugar levels. When blood sugar levels are stable, your cells can better produce energy, which fuels metabolic function. 

Hormone Health

Your hormones work directly with your metabolism. Hormones are messenger that tell your body how to store fat, use energy, and balance blood sugar. Achieving optimal hormonal balance can have lasting, positive effects on the metabolism and weight loss. 

In many cases of unsuccessful weight-loss efforts, hormonal imbalances are the missing piece of the puzzle.

Gut Health & Inflammation

As we have already noted, a healthy gut microbiome can support weight loss and maintenance. It’s important to identify and address any underlying gut infections, microbiome imbalances, or inflammation through stool testing. All of thee factors can trigger metabolic dysfunction. 

Nervous System Regulation

Your nervous system can either be in a state of rest-and-digest (parasympathetic) or fight-or-flight (sympathetic). A chronically stressed out nervous system is found in a sympathetic state. This increases cortisol (the stress hormone), increases blood sugar levels, and exacerbates insulin resistance. 

Learning to manage chronic stress is the first step to achieving a healthy weight. Try implementing breathing techniques, avoiding overstimulation, spending time outside in direct sunlight, and resting your body. 

Mitochondrial Support

Mitochondria produce ATP, which fuels cellular metabolism and is the energy that sustains every cell in the body. The mitochondria also help balance blood sugar levels and regulate inflammation. You can support mitochondrial health through supplementation, minerals, hydration, a nutrient-dense diet, daily physical activity, and adequate quality sleep.

Toxin Load and Detoxification

When the body is overwhelmed by toxins and the liver is sluggish, every organ and system is congested. In the case of a high toxin load, the detoxification system is working overtime. The body is expending significant energy to detoxify an overload of accumulated toxins, including heavy metals, pesticides, endocrine disruptors, mold, and more. Supporting daily and seasonal detoxification, along with reducing your exposure to toxins daily, staying hydrated, and eating high quality, whole foods can all help to achieve a healthy weight without focusing on counting calories. 

Sleep and Hydration

Sleep and hydration are critical to a healthy metabolism. Disrupted sleep can affect hormones, gut health, blood sugar balance, and more. Adopt healthy sleep hygiene practices, prioritize an early bed time, and support your circadian rhythm to ensure quality sleep. 

A practical way to support sleep is to get direct morning sunlight exposure every day. This practice helps regulate your circadian rhythm and key biorthyms that control hunger, stress, metabolism, and energy. 

Proper hydration supports metabolic function through ATP production, lipolysis (fat breakdown), and detoxification. Aim to drink at least your body weight (in pounds) in ounces of filtered water daily to ensure proper hydration. Adding electrolytes, such as cell salts, is an effective way to improve hydration and support cellular nutrient absorption for optimal energy and metabolism.

Methylation Support

Methylation supports resilient and flexible metabolic function. Signs of poor methylation include slow fat loss, brain fog, fatigue, low exercise tolerance, and elevated homocysteine levels. You can support methylation by eating vitamin B-rich foods (dark, leafy greens, avocado, whole eggs, grass-fed beef, and sweet potatoes).

WHAT TO FOCUS ON INSTEAD OF CALORIES

If counting calories isn’t the end-all-be-all for weight loss, you are likely wondering, what is? In addition to the root causes we covered above, there are key foundational steps to support metaboim and achieve a healthy weight without restricting or counting calories. 

Labs to Refine Without Restriction

One of the most empowering shifts you can make is using data to refine—not restrict. A calorie app only tells you numbers. Functional lab work can help explain why your body may be holding onto weight, feeling inflamed, or craving sugar.

Depending on your symptoms and history, we may assess:

• Blood sugar patterns + insulin markers
• Full thyroid panel (not just TSH)
• Inflammation markers
• Food sensitivities 
• Toxin load 
• Heavy metals 
• Mold 
• Nutrient status
• Liver detox capacity
• Gut microbiome and infection patterns via stool testing

This is how we move beyond “Should I count calories?” and into a personalized roadmap that actually works. 

Food Choices: Macronutrient Quality

Focus on eating high-quality foods—because quality really matters. For protein, look for grass-fed beef, pastured-raised poultry and eggs, and wild-caught seafood. For fats, avoid seed oils and processed fats. High-quality options include grass-fed butter or ghee, coconut oil, raw nuts and seeds, all-natural organic sprouted nut butters, and fresh avocado. For carbs, choose fruit, starchy, and nonstarchy vegetables. Always opt for organic whenever possible to avoid glyphosate and pesticides, and eat seasonally. 

Balanced Diet + Anti-Inflammatory Meals (PFC)

Consume a blanched diet using the PFC formula with every meal: protein + fat + carb. This supports blood sugar balance and satiety. Avoid eating carbohydrates alone. 

Examples of easy PFC meals, include:

• Smoothie with protein powder, almond milk, berries, and sunbutter or hemp seeds. 
• Wild-caught salmon with roasted broccoli and sweet potato 
• Grass-fed burger with homemade fries and a seasonal salad
• Scrambled pasture-raised eggs with avocado toast (on sourdough or gluten-free bread)

Mindful Eating and Meal Timing

Consistency helps your body trust you. If your meal timing is inconsistent (skipping breakfast, eating late, grazing, then restricting), your blood sugar and cortisol rhythms can remain dysregulated—making fat loss harder, even if calories are “low.”

Goals to implement:

• Eat within 60 minutes of waking
• Then aim for meals every 3–4 hours
• Try to keep meal timing within about 30 minutes day-to-day when possible 

This supports satiety, hormone balance, and steady energy—without obsessing over whether to count calories.

Track What Actually Matters

Instead of tracking calories, opt for tracking more insightful metrics, such as:

• Energy and mood after meals
• Hunger, cravings, bloating, and satisfaction
• Sleep quality, stress levels, and hormonal symptoms
  

When You Stop Counting Calories and Focus on Your Body’s Needs 

When you stop counting calories and start focusing more on your body’s bioindividual needs, you can expect to experience:

• Greater sustained energy and fewer energy crashes
• Fewer food cravings and emotional eating
• Better hormone balance and digestion
• Sustainable fat loss (if your body’s ready)
• A healthier, more peaceful relationship with food
• More joy and freedom (my favorite part!)

Real Results: What Happens When Women Stop Counting Calories

I’ve seen this transformation hundreds of times. One of my clients had tracked macros for years and felt exhausted, bloated, and stuck when weight loss kept plateauing, and she still had weight to lose. 

Once we prioritized her cellular health, mitochondrial support, balanced blood sugar, and increased nourishment, her cycle regulated, her energy returned, and her body composition finally shifted—without counting calories.

Another client was terrified to stop restricting because she thought she’d gain weight. Instead, her Hashimoto’s thyroid markers improved, stress patterns calmed, and she finally felt freedom around food.

I’ve also worked with women in menopause who believed weight loss was “impossible now.” Once we addressed liver congestion, inflammation, and metabolic foundations such as drainage, the weight came off as a side effect of a body that finally felt supported.

This is what I want for all women who feel bound to counting calories for weight loss! 

WRAPPING IT ALL UP

If you’ve been asking, “Should I count calories?” let this be your permission slip to step into a better question: What does my body need to feel safe, fueled, and supported?

Counting calories might sound like the answer to weight loss, but it is really just a short-term, band-aid approach to sustainable, effective weight loss. In the long run, losing weight is a happy side effect of strong, healthy foundations and a balanced body. 

The goal is to live with energy, clarity, stable moods, strong digestion, and a metabolism that doesn’t feel fragile. When meals stop being math, they start being medicine—and that’s where sustainable change actually happens! 

For personalized guidance on your weight-loss journey, check out my private coaching program for women. In this one-on-one 6- or 12-month option, I review key functional medicine lab markers and factors contributing to unsuccessful weight loss, including gut dysfunction, drainage and elimination pathways, liver congestion, genetics, hormonal imbalances, environmental toxins, and more. 

Hundreds of women have reached their goal of a healthy weight and kept it off by personalizing a roadmap for them after identifying and addressing the root cause of their weight gain. 

Know that it is possible to lose weight and keep it off without counting calories or restricting the foods you love! I would love to know in the comments if you are ready to stop counting calories and get to the root cause of weight gain for good! 

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