When starting a ketogenic diet, counting calories can be helpful to ensure you are eating at a caloric deficit for weight loss. However, as you become fat-adapted, counting calories may no longer be necessary.
What is a ketogenic diet?
A ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels as well.
Why count calories initially?
When first adopting a ketogenic diet, counting calories can be useful to guarantee that you are actually eating at a caloric deficit, which is required for weight loss.
Your calorie intake on a keto diet will be much lower than a standard Western diet. Even without counting, your reduced appetite and increased energy will likely lead to a reduced calorie intake. However, in the beginning, counting can provide confirmation that you are actually eating fewer calories than you’re burning.
Additionally, it can be helpful to establish a “baseline” calorie intake that will allow you to maintain your weight. Once this baseline has been established, you can adjust calories based on your goals.
When counting is no longer needed
After the initial adaptation phase, counting calories often becomes unnecessary. With keto-adaptation, hunger and cravings tend to naturally subside, and many people spontaneously eat fewer calories without trying.
Studies comparing low-carb and low-fat diets suggest that carb-restricted diets lead to decreased calorie intake. People feel fuller after eating proteins and fats, compared to carbs (1).
Therefore, when you become keto-adapted, you may find counting calories is no longer needed to get into a caloric deficit or maintain it long-term.
Issues with calorie counting
Although calorie counting can help lose weight, it has some downsides to consider:
- Tedious and unsustainable for long term
- Increases obsession over food and numbers
- Often inaccurate when cooking homemade meals or dining out
- Doesn’t account for different qualities of calories
- Can trigger disordered eating in susceptible individuals
Tracking macros (protein, carbs, fat intake) may be a better long-term option on a keto diet, focusing more on food quality rather than just calorie quantity.
Signs you can stop counting calories
Here are some signs you may be ready to stop counting calories on a ketogenic diet:
- You’ve lost the desired amount of weight
- Your hunger and cravings have stabilized
- You effortlessly eat at a caloric deficit due to appetite suppression
- Counting is becoming obsessive or stressful
- You know appropriate macro ratios and portions for your needs
When to be cautious about stopping
You may still want to count calories if:
- You have stopped losing weight and want to troubleshoot
- You suspect you’re overeating on certain foods like nuts, dairy or fatty meats
- You struggle with portion control in social situations or when stressed
- You have a history of eating disorders
In these situations, continuing to count can help pinpoint problem foods and monitor intake.
Non-calorie tracking options
Rather than tracking calories, many people switch to:
- Fasting periods – Time-restricted feeding, intermittent fasting
- Macro tracking – Keeping protein, net carbs and fat within set ranges
- Ketone tracking – Monitoring ketone levels with blood, breath or urine test strips
- Hunger/appetite – Eating only when hungry until full
These can help maintain the metabolic benefits of keto without the drawbacks of calorie counting long-term.
How to determine calorie needs
When transitioning off counting calories, determining your maintenance calories can be helpful. Here are some simple formulas:
Women:
| Age | Sedentary | Light Activity | Moderate Activity | Very Active |
| 19-25 years | 1,800-2,000 calories | 2,000-2,200 calories | 2,400 calories | 2,400-2,800 calories |
| 26-50 years | 1,800 calories | 2,000-2,200 calories | 2,200-2,400 calories | 2,400-2,600 calories |
| 51+ years | 1,600 calories | 1,800 calories | 2,000-2,200 calories | 2,200-2,400 calories |
Men:
| Age | Sedentary | Light Activity | Moderate Activity | Very Active |
| 19-25 years | 2,400-2,600 calories | 2,600-2,800 calories | 3,000 calories | 3,000-3,600 calories |
| 26-50 years | 2,200-2,400 calories | 2,400-2,800 calories | 2,800-3,000 calories | 3,000-3,600 calories |
| 51+ years | 2,000-2,200 calories | 2,200-2,400 calories | 2,400-2,800 calories | 2,800-3,000 calories |
Reduce these estimates by 20-30% if weight loss is the goal. To gain weight, increase estimates by 10-20%.
Tracking without counting calories
Rather than meticulously weighing and logging foods, many people track their eating habits using the following general guidelines:
- Eat 2-3 meals per day until full
- Consume adequate protein at each meal (3-6 oz based on activity)
- Add healthy fats like olive oil, avocado, nuts to increase satiety
- Eat abundant non-starchy vegetables
- Strictly limit net carbs to 20-50 grams per day
- Use intermittent fasting and time-restricted feeding
This type of mindful, low-carb eating can promote weight loss and maintenance without counting every calorie.
Sample ketogenic diet without tracking calories
Here is an example one-day meal plan that doesn’t require tracking calories or macros:
Breakfast:
- 3 eggs fried in 1 tbsp olive oil or butter
- 1/2 avocado
- 1 oz cheddar cheese
- Small handful of raspberries
Lunch:
- 6 oz chicken breast seasoned with herbs
- 2 cups mixed greens salad with 2 tbsp ranch dressing
- 1/4 cup chopped walnuts
- 1 oz feta cheese
Dinner:
- 6 oz salmon fillet baked with lemon
- 1.5 cups roasted Brussels sprouts
- 1 tbsp butter
- Side salad with 2 tbsp olive oil and vinegar dressing
This provides a good balance of protein, natural fats and low-carb vegetables without weighing, measuring or logging every food.
Potential downsides of not counting
While freeing for many, giving up calorie counting isn’t right for everyone. Potential issues include:
- May stall weight loss if overeating certain foods
- Requires learning appropriate portions especially for calorie-dense foods
- Requires tuning in to hunger/fullness signals
- Easy to underestimate calories of restaurant meals, takeout, alcohol
Without the objective data counting provides, you have to closely monitor your weight, hunger levels and energy to ensure you’re still in a deficit.
Tips for transitioning off counting calories
If you want to stop counting calories, consider these tips to make the process easier:
- Gradually reduce tracking over a few weeks
- Determine your target calorie intake for maintenance
- Monitor weight weekly to ensure you’re not overeating
- Learn ideal macros and portions for your needs
- Take photos for visual progress monitoring
- Use a fasting protocol like 16:8 intermittent fasting
Should you count calories long-term?
Counting calories can provide accountability starting out, but is often unsustainable in the long run. With keto, your hunger naturally decreases, so calorie counting becomes less important.
Switching to macro tracking or intuitive eating focused on hunger/fullness cues may be a better strategy for keto maintenance after initial weight loss.
The most important thing is finding a dietary strategy you can personally stick with long-term.
The bottom line
Counting calories isn’t always necessary on a keto diet. As your body adapts, your appetite naturally decreases, making calorie restriction easier. Focusing on fat, protein and net carbs instead can promote satiety without needing to track every calorie.
However, if you stall or regain weight, recalculating your maintenance calories and tracking intake for a period may help get you back on track. Overall, find a dietary strategy that works best for your lifestyle and goals.
