Eating too many foods that don’t provide enough quality nutrition can leave you unsatisfied even though you’re taking in plenty of calories. Here’s how you can make every calorie count.
Since the calorie first began to be used as a way to measure the energy in food, it has been labeled, counted, and tracked endlessly. Until recently, losing weight was seen as a simple mathematic equation of calories in minus calories out, and what you didn’t burn, you stored. We now know it’s not quite that easy. While every calorie may represent the same basic unit of energy, where those calories come from can make a big difference in whether you lose weight or gain it. After all, foods contain more than just calories; they also have macronutrients like protein, carbohydrates, and fats, as well as vitamins, minerals, and other micronutrients that are vital for overall health. Some foods are abundant sources of certain nutrients, but others add little to no value to our health. These so-called “empty calories” can have a big impact on whether you gain or lose weight.
Empty calories are calories in foods or beverages that contain very few nutrients or have no nutritional value at all. “In most cases, empty calories are like garbage for the body,” says Naomi Parrella, MD, medical director of the Center for Weight Loss & Lifestyle Medicine at Rush University in Chicago. “Your body has to do something with it, but doesn’t get anything good from it. If you get too much, they get in the way of regular body function and clog things up.” Most empty calories come from added sugars, solid fats, and ultra-processed foods, she notes.
Unfortunately, research shows most Americans consume far too many empty calories. A survey of 5,000 adults ages 20 and older from the U.S. Department of Agriculture (USDA) found that men, on average, consume 923 empty calories per day, while women consume an average of 624. Per the USDA’s Dietary Guidelines for Americans, most men require 2,000 to 2,400 total calories each day, while most women need 1,600 to 2,000 calories — which means empty calories make up around one-third of the calories in the diet of American adults. According to data from the National Cancer Institute, more than a quarter of calories consumed by children and teens are empty.
Consuming foods high in empty calories can wreak havoc on weight loss efforts and lead to weight gain because they add to your overall calorie intake without providing satiety or essential nutrients.
The body requires calories for energy, but when it receives more calories than it needs, it stores the excess as fat, notes Scott Keatley, a registered dietitian nutritionist in private practice in New York City.
Research has found that sugars and artificial sweeteners also cause spikes in insulin (a hormone released by the pancreas to control blood sugar levels), which, over time, can lead to chronic health issues like prediabetes, type 2 diabetes, and obesity.
“With empty calories like sugar, and foods or drinks your mind thinks are sugar, your body will release a hormone called insulin,” Dr. Parrella says. “This will signal to your body to store those empty calories in fat cells. If you don’t have enough fat cells, your body will quickly make more. Then, voila — weight gain.”
Furthermore, while consuming foods or drinks with empty calories may taste good in the moment, they can lead to feelings of hunger shortly after. “Since these foods don’t offer sustained energy or fullness, they can lead to overeating, further complicating weight management efforts,” Keatley says.
Occasionally consuming foods high in empty calories is unlikely to cause immediate harm, Marcus notes. “However, consistent intake can lead to several negative health outcomes,” she says. “Over time, a diet rich in empty calories can result in reduced energy levels and an increased risk of chronic diseases, including type 2 diabetes and heart disease.”
There are no set recommendations for how many empty calories are “allowable” each day, but experts say that while you should certainly limit them in your diet, you don’t need to swear them off completely.
“As a dietitian, I recommend thinking about your calorie intake like a budget,” Marcus says “You want to invest most of it into nourishing, nutrient-rich foods, sparing about 10 percent for those ‘fun calories.’ For a 2,000-calorie diet, that’s about 200 calories you can allot to less nutrient-dense items. It’s not about restriction; it’s about balance and smart choices.”
In fact, overly restricting empty calories can often backfire, leading you to crave these foods even more. “It’s important to note that having at least some of these foods in your life may provide some joy, so eliminating all of them is not always the best idea,” Keatley says.
Instead, he suggests pairing these empty-calorie foods with nutrient-dense foods. “For example, if you’re craving potato chips, pair it with a black bean dip, diced chicken, and some diced tomatoes or sliced bell peppers,” he says. “This provides fiber and an additional source of lean protein, which can make you feel more satisfied with this treat for longer.”
Roxana Ehsani, a Miami-based registered dietitian nutritionist and board certified sports dietitian, says it’s okay to give into cravings sometimes, as long as you don’t make it a habit. “If you’re craving some candy one night, enjoy it, but be very mindful and present when you are having your candy so it fills your craving for it,” she says. “Alternatively, try a healthier option, such as dried fruit or frozen fruit, to see if that helps curb your craving.”
Cutting back on empty calories can be difficult, especially if these foods and drinks tend to make up a significant portion of your diet. But limiting empty calories can go a long way to improving overall health and reaching your weight loss goals.
Keatley offers the following advice for reducing empty calories in your diet:
Calories are necessary for our bodies to carry out all essential functions, but not all calories are equal. Empty calories, which contain little to no nutrients, have zero health benefits and can contribute to weight gain and other health issues. Foods and beverages high in empty calories should be limited in our diet in favor of whole, nutrient-dense foods.
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Ashley is a health and wellness writer with more than a decade of experience in both breaking news and long-form storytelling.
