Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

Carbs and Calories: What’s the Difference?

• Calories: Calories are a measure of the energy provided by food. Consuming more calories than the body needs can lead to weight gain, while consuming fewer can lead to weight loss.
• Carbs: Carbohydrates are one of the three macronutrients (along with protein and fats) and provide energy to the body. Carbs can be found in foods like grains, fruits, vegetables, and legumes.

How Carbs Affect Weight Loss

1. Energy Source: Carbohydrates are the body's preferred energy source. Consuming the right amount of carbs can fuel your body for exercise and daily activities.
2. Type of Carbs Matter: Complex carbs, like whole grains and vegetables, are digested slower and provide lasting energy, while simple carbs, such as sugar and refined grains, can cause blood sugar spikes and lead to cravings.
3. Insulin Response: Consuming high-carb meals can lead to a higher insulin response, which may promote fat storage if eaten in excess, particularly refined sugars.

How Calories Affect Weight Loss

1. Caloric Deficit for Weight Loss: To lose weight, you must consume fewer calories than the body burns in a day (caloric deficit). This forces the body to use stored fat for energy.
2. Quality Over Quantity: While the number of calories matters, the quality of calories (from whole foods like vegetables, lean proteins, and healthy fats) is equally important for long-term health and weight management.

Balancing Carbs and Calories for Weight Loss

1. Portion Control: Reducing portion sizes, especially for high-calorie foods, can help achieve a caloric deficit without sacrificing essential nutrients.
2. Focus on Nutrient-Dense Carbs: Opt for complex carbs to provide sustained energy without excessive calories.
3. Exercise: Pairing a balanced diet with regular physical activity can increase the number of calories you burn, helping you achieve a caloric deficit.

Key Takeaways

Both carbs and calories play important roles in weight loss. While maintaining a caloric deficit is key to losing weight, focusing on nutrient-dense carbs can support energy levels and overall health.

Sources

1. Singapore Ministry of Health, "Healthy Eating Guidelines" https://www.healthhub.sg/programmes/nutrition-hub/eat-more
2. American Journal of Clinical Nutrition, "Carbohydrate Intake and Weight Loss" https://ajcn.nutrition.org/article/S0002-9165(23)29408-3/fulltext
3. Journal of Obesity, "Calories vs. Carbs in Weight Management" https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.20497