Carbs vs. Calories

In today’s world of ever-changing health conversations and “wellness girlies” influencing us from the comfort of TikTok, it’s not hard to get confused about certain nutrition terminology. Case in point: carbs versus calories.

“Carbs” and “calories” often get thrown around, sometimes interchangeably. But are carbs and calories the same? Nope!

Each contributes to your health in unique ways. We’re covering calories versus carbs, including examples and the pros and cons of counting each for health and weight management purposes.

Have you ever wondered, Are carbs the same as calories? If so, you’re in the right place.

Let’s start by explaining the differences between the two so you can better understand the unique roles they play in your nutrition — and in your body.

Find a detailed breakdown of carbs versus calories below.

What Are Calories?

Calories are a measurement of energy. In very technological speak, a calorie is defined as “the amount of energy required to raise the temperature of exactly one gram of water by one degree Celsius at one atmospheric pressure.” Food calories — sometimes called “big” calories — are equivalent to 1,000 calories, or one kilocalorie.

If you’re not sure what that means, don’t worry — anyone who isn’t a food scientist is probably confused too.

Calories are basically the amount of energy stored in a food or beverage. Your body uses the calories you ingest for energy to perform everyday functions, like breathing, blood circulation, digestion, and physical movements.

So calories aren’t nutrients, per se, but rather a measurement of the energy you get from eating and drinking. They’re like gasoline for a car.

How Many Calories Do You Need?

You need calories from macronutrients, which contain different amounts of calories per gram:

• Carbohydrates: four calories per gram

• Fats: nine calories per gram (regardless of whether it’s saturated fat or healthy fats)

• Proteins: four calories per gram

You might pay more attention to your calorie intake if you’re focusing on a goal like weight management.

For example, if you’re aiming to lose weight, you’d want to consume fewer calories than your body burns through everyday functions and exercise. If your goal is to gain weight, you’d want to eat more calories than you’re burning off.

One basic principle of weight management is that it’s estimated that an overall energy deficit of 3,500 calories is required per pound of body weight loss — or an additional 3,500 calories is needed per pound you want to gain.

Otherwise, if you’re pretty good about mindful eating, honoring your hunger-fullness cues, being active, and making nutrient-dense food choices most of the time, calorie counting would be an unnecessary thing to add to your life.

Carbohydrates, on the other hand, are a macronutrient.

Along with fats and proteins, carbs are one of the main categories of nutrients needed to support general wellness. (This is compared to micronutrients, or vitamins and minerals, which are only needed in small amounts).

Carbs are your body’s primary — and preferred — source of fuel and energy.

We get carbs from numerous foods, particularly grains, fruits, starchy vegetables (like carrots, squash, corn, and sweet potatoes), and legumes (beans, peas, and lentils).

Types of Carbs

There are three main types of carbs:

• Sugar. These simple carbohydrates are found naturally in foods like fruits and dairy products, as well as added sugars in ultra-processed foods and sugary beverages like soda.

• Fiber. This is a type of carbohydrate the body can’t digest. It’s crucial for digestive health and can be found in fruits, vegetables, whole grains, and legumes.

• Starches. These are complex carbohydrates made up of long chains of sugar molecules. They’re abundant in foods like grains, potatoes, and legumes.

Carbs are undoubtedly a hot topic at the moment. But most healthy people would typically only be concerned about tracking carb intake as it relates to blood sugar management.

This is because carbohydrates are broken down into glucose (blood sugar) molecules when you eat, so they directly impact blood sugar levels.

Ah, the burning question of our time.

The answer to this query may depend on who you ask. Unfortunately, there’s a widespread misconception about the healthiness (or unhealthiness) of carbohydrates right now.

And many Americans are currently in their low-carb diet era.

The thing society often gets wrong about carbs is that they’re all lumped into one group and labeled as “bad.”

The reality is, tons of foods are predominant sources of carbohydrates, and they vary in overall nutritional quality.

Here’s how we’d break up carbs in a more accurate way.

Simple or Refined Carbs

These carbohydrate sources are ultra-processed (far from their natural form) and low in fiber — therefore, quickly digested by your body.

Examples of simple carbs:

• White bread

• White rice and pasta

• Packaged snack foods made from white flour, like crackers, pretzels, and even many granola bars

• Sugary baked goods, like donuts, cakes, and cookies

• Sugary sodas

They cause a more dramatic spike (and subsequent fall) in blood sugar and lack other beneficial nutrients. Refined carbs are also associated with a higher risk of chronic diseases like diabetes.

Complex or Unrefined Carbs

Foods that provide complex carbohydrates are high in fiber and more slowly digested. This results in a more gradual rise in blood sugar as glucose molecules are released into your blood.

Examples of complex carbs:

• Whole-grain bread

• Whole-wheat pasta

• Brown rice

• Quinoa

• Oats

• Barley

• Amaranth

• Millet

• Beans

• Lentils

• Fruit

Fiber-rich carb sources also help keep you fuller for longer between meals and can keep cravings at bay.

Most healthy people have no need to count their calorie intake day in and day out. When calorie counting is suggested by a nutritionist or medical professional, it’s typically only recommended temporarily.

However, when it has a specific purpose and can support a particular goal, paying closer attention to the amount of calories you’re eating may offer some benefits.

Pros:

• Awareness. Calorie counting can help you become more aware of the energy content of foods if your goal is to make more informed choices about how foods energize you and support your daily movement.

• Portion control. Tracking calorie intake can help support portion control by providing a clear understanding of serving sizes.

• Weight management. For some folks, calorie counting can be an effective short-term tool for healthy weight management, whether the goal is weight loss, maintenance, or weight gain.

• Obesity treatment. Creating a calorie deficit as part of a low-calorie diet can be a valuable aspect of obesity treatment. In turn, it can reduce your risk of heart disease, type 2 diabetes, and high blood pressure.

• Flexibility. Calorie counting may allow for more flexibility in food choices, as long as your overall calorie intake aligns with your individual goals.

Cons:

• Obsessive behavior. For some, calorie counting can become obsessive, creating an unhealthy relationship with food, weight, and body image and setting the stage for disordered eating patterns.

• Inaccuracy. Daily calorie-counting apps and other estimators aren’t always precise. It’s challenging to accurately estimate calorie intake, as factors like preparation methods, portions, and ingredients can vary.

• Nutritional quality. Focusing solely on calories could make you lose track of what matters more: the nutritional quality of what you’re eating. Not all calories are created equal, and nutrient-dense whole foods (like fruits and vegetables) should be prioritized over empty calories with minimal nutritional value (think potato chips and cheese curds).

• Stress. Constantly tracking the number of calories you eat can be stressful and time-consuming, detracting from the joy of eating and potentially increasing anxiety around food.

• Unsustainable. Calorie counting isn’t a good approach for everyone, nor should it be a long-term habit for most. For example, individuals with a history of disordered eating may find that it triggers unhealthy behaviors or emotions.

Counting calories may be a valuable tool in some temporary instances. But it should be used cautiously and mindfully rather than making it the biggest focus of your health journey.

As with calories, carbs aren’t automatically something everyone needs to be counting (contrary to what social media may have you believing).

For some, counting grams of carbs can be a helpful tool for certain aspects of health. And for others, it may just be an added burden.

Pros:

• Blood sugar management. Of all the macronutrients, carbs have the biggest impact on blood sugar levels. Especially for folks with diabetes or prediabetes, counting carbs is important for blood sugar stability. Those without diabetes don’t necessarily need to count their carb intake, but regularly consuming healthy carb sources benefits general blood sugar management.

• Individualized approach. Carb counting can be tailored to a person’s personal needs and preferences, taking into account factors like how active they are, whether they have insulin resistance, and their health goals.

• Flexibility. It allows for flexibility in meal planning, so you can enjoy a variety of foods while still managing carbohydrate intake.

Cons:

• Complexity. Carb counting can be complex and time-consuming, requiring detailed food label reading and meticulous tracking of carbohydrate intake. It doesn’t make sense for everyone to arbitrarily start doing it.

• Overemphasis on carbs. Carbs aren’t inherently more or less important than other macronutrients. Focusing solely on carbohydrate content may lead to neglecting other critical aspects of your nutrition, like dietary fiber, protein, and micronutrients.

• Mental health effects. Constantly monitoring and calculating carbs could be stressful or promote feelings of anxiousness around food, especially for those with a history of disordered eating patterns.

Counting carbs can be a valuable dietary tool for people with diabetes or blood sugar management challenges.

Otherwise, there’s rarely a reason carbohydrate counting would be necessary — and in some cases, it might do more harm than good.

Calories and carbs are crucial aspects of a healthy diet — but they’re distinctly different things.

Calories are a measurement of the energy you get from foods. Carbs are a macronutrient in fruits, starchy vegetables, grains, and legumes. They’re also your body’s preferred source of fuel (energy).

Here’s what to keep in mind about carbs vs. calories:

• Carbs aren’t bad. Rather than lumping all carbs together and slapping a scarlet letter on them, prioritize complex (unrefined) carbs over simple (refined) carbs. Complex carbs contain fiber, vitamins, and minerals that benefit health and keep blood sugar stable.

• You don’t have to count anything. In some cases, counting carbs and/or calories may be temporarily helpful, like during the initial stages of weight loss or for someone with diabetes. Otherwise, it’s not usually necessary to track either.

• Balance is subjective. What works for one person may not work for another. Some find it helpful to track calorie or carbohydrate intake for a specific health condition or goal, while others may find this triggering for their mental well-being.

If weight loss is your goal, we recommend a multi-pronged approach with lifestyle adjustments. In other words, simply counting calories and/or carbs isn’t it.

This may include a nutrient-rich diet, more physical activity with aerobics and resistance training, adequate hydration, and good sleep. Calories versus carbs aside, it’s all healthy eating is a vital piece of the puzzle.

For personalized support, consider finding a dietitian. Hers licensed healthcare providers can also help you explore options. Start here to identify your eating pattern and see what weight management programs are available.