Who hasn’t tried losing weight before? What is the best way to lose weight? Is it calories vs carbs for weight loss?

For some, it feels easy, for others, it feels nearly impossible. And somewhere along the way, you’ve probably heard: “Just count calories” or “Cut carbs.”

If you’ve ever felt confused trying to figure out what actually works – calories vs carbs for weight loss, or something else – you’re not alone. Most women feel this way.

If you’re wanting to lose weight, and deciding on calories vs carbs for weight loss, but feel it’s too difficult or out of reach, think again. In this blog post, I will take you through the science and the calculations you need to start losing.

Just focus on one simple habit:

Add protein and fiber to your meals – and notice how you feel.

If you want something simple to follow, I created a quick guide you can check out below.

My story with Calories vs carbs for Weight Loss

Definitely I am no stranger to counting calories.

I started at just 11 years old – looking up the calories in everything I ate. I had charts, notebooks, and even a calculator.

But it wasn’t really about food.

It was about comparison, confidence, control, and wanting to fit in.

I didn’t feel good enough – and I thought losing weight would change that.

The Science of Calorie Counting

Calorie counting means tracking the total energy intake, your calories from food.

The basic idea is simple:

In order to lose weight, you need to consume fewer calories than your body uses.

You need to keep track of the calories you are consuming , while at the same time you need to reduce the number of calories you usually consume.

But it helps to understand your daily needs. You need to be aware of how many calories you need for the entire day.

You need to decide how active you are. Do you sit all day? Or, are you a very physical person? There is a very general and simple rule you can follow. The more active you are, the more calories and carbohydrates you can consume. The more you sit and less active, the less calories and carbs you need.

Your calorie needs depend on your activity level that you need to rate:

These numbers are based on women:

• Sedentary (little to no activity): 12
• Lightly active: 14
• Active: 16
• Very active: 19

To estimate your maintenance calories:

Multiply your body weight by your activity level:

Example:

A 160 lb. active woman:

160 x 16 = 2560 calories /day to maintain weight

To lose about 1 pound per week:

Subtract 500 calories per day

This method works – but it requires tracking, consistency, and awareness of your daily activity and the amount of calories you are consuming.

And let’s be honest… when life gets busy, that can feel like a full- time job.

What Is Carb Counting?

Carbohydrate counting focuses on tracking the grams of carbs you eat each day. If you want to lose weight, this is important to know.

Most foods contain carbs – even fruit and milk. And despite what you may hear, carbs are your body’s main source of energy.

You don’t need to eliminate them.

You just need to be mindful of how much – and what types – you’re eating.

We don’t need the simple carbohydrates. We do need complex carbohydrates. However, not all simple carbs are bad. You just don’t need an excessive amount of carbs.

How Carb Counting Works

The definition of carbohydrate counting is tracking the grams of carbs. The basic concept is the lower the carbs, the lower your insulin, and this will make burning fat easier. The levels of your blood sugar matter when it comes to losing weight.

In general:

You need to know how many carbs you need.

The more active you are the more you will need.

The less active you are the less you will need.

• 40 – 50% of your daily calories that you need should come from carbohydrates
• 1 gram of carbs = 4 calories
• 1 “carb choice” = 15 grams of carbs

Example:

If you eat 2000 calories a day and aim for 40% of your calories from carbs:

• 2000 x 0.40 = 800 calories from carbs – these are the calories you get from the carbs – carb calories
• 800 divided by 4 = 200 grams of carbs/day – you need to convert the calories into carbs – 4 calories are equal to 1 gram of carbs
• 200 divided by 15 = 13 carb choices/day -1 carb choice is around 15 grams

Don’t Forget About Fiber

Fiber matters – especially for blood sugar and fullness.

If a food has more than 5 grams of fiber, subtract the fiber from the total carbs.

Example:

• Whole wheat pasta: 40 gm carbs, 7gm fiber
• 40 divided by 7 = 33gm net carbs – about 2 carb choices

Spacing your carbs throughout the day can help reduce cravings and stabilize energy.

But like calorie counting, this method can also feel restrictive and confusing.

Think of it this way:

• Calories = how much you eat (quantity)
• Carbs = what you eat (type)

You can lose weight focusing on either – but neither guarantees weight loss.

High – calorie healthy foods can still cause weight gain.

Low carb doesn’t guarantee a calorie reduction.

Calorie counting may work best if:

• You like structure and numbers
• You want flexibility with food choices
• You don’t want to eliminate foods

Carb counting may work best if:

• You struggle with cravings or sugar intake
• You overeat refined carbs
• You prefer clear rules

It’s not just calories… or carbs:

It’s:

• Emotional eating
• Stress
• Lack of consistency
• All – or – nothing thinking

In my twenties, I believed the “perfect” size was an 8.

I got there – twice.

But it required hours of daily exercise and cutting out foods I loved (like bread and pizza). And both times, I gained the weight back within two months.

So the real question becomes:

How much are you willing to give up for a number on the scale?

Or would you rather feel confident, balanced, and in control?

A Smarter, Balanced Approach

Instead of extremes, focus on :

• Whole, nutrient – dense foods
• Adding protein and fiber to meals
• Reducing (not eliminating) processed carbs
• Being mindful of portions

Simple Starter Plan

• 1. Build meals with protein + fiber
• Example: spinach salad with veggies, salmon or chicken, and beans
• 2. Cut back on sugary drinks and snacks
• If you drink 5 sodas a day, start with 2 – 3
• 3. Pay attention to hunger and fullness
• If you’re full, give your body time before eating again.
• 4. Stay consistent – not perfect
• Small daily habits create real results.

Losing weight can feel complicated – but it doesnt’t have to be.

You don’t need to:

• Track everything forever
• Follow another extreme plan
• Be perfect

You just need something sustainable.

If this made things feel a little simpler, stick with me – I share realistic nutrition tips like this every week.

In my next post, I’ll show you exactly how to build a fat – loss plate (you don’t want to miss it).

Choose progress over perfection. Always.

Disclaimer:

This post is for educational and informational purposes only and is based on personal experience and general wellness principles. It is not intended to diagnose, treat, cure, or prevent any disease, nor replace professional medical or nutritional advice. Always consult a qualified healthcare professional regarding your individual needs, or any question you have regarding a medical condition. Or before implementing any information from this blog. Reliance on any information in this post is solely at your own risk.

Tell me in the comments:

Are you more of a calorie counter, or have you tried cutting carbs?

And this week – dont’ overthink it.

Just focus on one simple habit:

Add protein and fiber to your meals, and notice how you feel.

And if you want a really simple starting point, I put together a guide you can check out below.

Let’s keep the conversation going – follow me on IG @cheriphillippi for more.

https://www.instagram.com/cheriphillippi