What Are Discretionary Calories?
Discretionary calories are defined as the extra calories left in your daily energy budget after you have met all your nutrient needs with healthy, nutrient-dense foods. These are often referred to as "empty calories" because they provide energy, but very few essential vitamins, minerals, or fiber. Discretionary calories come primarily from solid fats, added sugars, and alcohol.
Where Do These Calories Come From?
Discretionary calories can be found in a wide range of common foods and beverages. The key is that they are not part of the basic, healthy food groups and are added for flavor, texture, or energy. Examples include:
- Sweetened Beverages: Soft drinks, sweetened iced tea, energy drinks, and fruit juice with added sugar.
- Baked Goods: Cakes, cookies, pastries, and doughnuts, which are high in both added sugars and solid fats.
- Processed Snacks: Potato chips, crackers, and other savory snacks high in solid fats and salt.
- Candy and Confectionery: All types of candy, chocolates, and sweets are a primary source of added sugars.
- Desserts: Ice cream, flavored yogurt, and pudding often contain significant amounts of added sugar.
- Fatty Meats and Dairy: Higher-fat cheeses, processed meats like hot dogs and sausages, and full-fat milk options contain solid fats.
- Condiments and Sauces: Syrups, butter, salad dressings, and certain sauces can add a surprising number of discretionary calories.
How Many Calories Are Discretionary?
The exact number of discretionary calories available to an individual is not a fixed number; rather, it depends on their total estimated daily energy needs, which are influenced by age, sex, weight, height, and physical activity level. A sedentary adult will have a smaller discretionary calorie allowance than a highly active one.
For a sedentary person consuming a 2,000-calorie diet, the discretionary allowance is typically quite small, often between 100 and 300 calories. The 2020–2025 Dietary Guidelines for Americans recommend that added sugars should account for less than 10% of total daily calories. This would mean no more than 200 calories from added sugars for someone on a 2,000-calorie diet. The remaining discretionary calories would be from solid fats or alcohol. The goal is to first meet essential nutrient needs with nutrient-dense foods, and then use any remaining calories for these optional items.
Calculating Your Discretionary Calorie Allowance
To calculate your discretionary calories, you must first determine your daily calorie target for weight maintenance. There are many online calculators and formulas for this.
Calculation Steps:
- Estimate Daily Energy Requirement (EER): Use a calculator to determine your total daily energy needs based on your individual factors.
- Ensure Nutrient Needs Are Met: The USDA provides food patterns that outline how many calories are needed from nutrient-dense foods to meet essential requirements.
- Subtract and Find the Remainder: Subtract the "essential calories" from your EER. The remainder is your discretionary calorie allowance.
For most people, the allowance is not large, and many Americans use it up quickly with high-sugar beverages or processed snacks.
Nutrient-Dense vs. Calorie-Dense Foods
Understanding the difference between nutrient-dense and calorie-dense foods is essential for managing your discretionary calorie intake. Choosing nutrient-dense options leaves more room in your budget for small indulgences, while frequent consumption of calorie-dense, nutrient-poor foods can quickly deplete your allowance and lead to a calorically excessive and nutritionally deficient diet.
| Feature | Nutrient-Dense Foods | Calorie-Dense (Discretionary) Foods |
|---|---|---|
| Definition | High in beneficial nutrients (vitamins, minerals, fiber, protein) for the amount of calories. | High in calories from solid fats and/or added sugars, but low in essential nutrients. |
| Satiety | Promote a feeling of fullness and satisfaction for longer periods. | May leave you feeling hungry and less satisfied despite high caloric intake. |
| Examples | Fruits, vegetables, whole grains, lean protein, beans, legumes, nuts, low-fat dairy. | Cookies, candy, pastries, sodas, fried foods, fatty meats, high-fat spreads. |
| Health Impact | Supports overall health, provides essential fuel for bodily functions, and helps reduce the risk of chronic disease. | Overconsumption is linked to weight gain, obesity, and an increased risk of chronic diseases like heart disease and diabetes. |
| Dietary Role | Forms the foundation of a healthy diet, providing the necessary fuel and nutrients for the body. | A supplement to a healthy diet, to be enjoyed occasionally and in moderation. |
Managing Your Discretionary Calories
Making small, deliberate changes to your eating habits can significantly impact how you use your discretionary calorie allowance. Instead of consuming these calories carelessly, a mindful approach can lead to better health outcomes.
Tips for Mindful Consumption
- Read Food Labels: Carefully check the ingredients list for added sugars and solid fats.
- Prioritize Whole Foods: Build your meals around unprocessed or minimally processed foods like vegetables, fruits, whole grains, and lean proteins.
- Choose Wisely: When you use your discretionary calories, make the choice a conscious indulgence rather than a mindless habit. A small dessert is a thoughtful treat, whereas drinking a large soda is a less intentional use of those calories.
- Increase Physical Activity: Exercising more increases your total daily energy needs, which can in turn increase your discretionary calorie allowance.
- Mind Your Beverages: Sugary drinks are a major source of empty calories and can quickly use up your daily limit. Consider choosing water or unsweetened drinks instead.
Conclusion
Understanding how many calories are discretionary is key to a balanced diet. While the exact number varies by individual, this small portion of your daily calorie budget should be used for foods and beverages that are not essential for your nutritional needs. For an average 2,000-calorie diet, this often means 100 to 300 calories are available for solid fats and added sugars, consistent with federal guidelines recommending less than 10% of total calories from added sugars. By prioritizing nutrient-dense foods and being mindful of how you spend your discretionary calories, you can maintain a healthier weight and reduce the risk of diet-related chronic diseases. This shift in focus from deprivation to mindful indulgence is a sustainable path toward better health.
