What Exactly Are Empty Calories?
Empty calories are a term used to describe calories from solid fats and added sugars that provide little to no nutritional value. Unlike nutrient-dense foods that offer a host of vitamins, minerals, protein, and fiber, empty-calorie foods are essentially energy without a nutritional benefit. While a whole orange provides fiber, Vitamin C, and antioxidants, an orange-flavored candy delivers a similar number of calories primarily from added sugar, offering no significant nutritional payoff. Excess consumption of these calories is a major factor contributing to weight gain and nutrient deficiencies.
Common sources of empty calories include:
- Added Sugars: Soft drinks, fruit drinks, baked goods (cookies, cakes, pastries), ice cream, candies, and syrups.
- Solid Fats: Butter, margarine, shortening, and saturated fats often found in processed meats, fast food, and fried snacks.
- Alcohol: Beer, wine, spirits, and sugary mixed drinks are significant sources of empty calories.
How Many Empty Calories Can You Have?
The amount of empty calories you can have in a day is not a fixed number but is determined as a percentage of your total daily calorie needs. The Dietary Guidelines for Americans recommend that calories from solid fats and added sugars (SoFAS) should be limited to 5% to 15% of your total daily calorie intake. The Centers for Disease Control and Prevention (CDC) provides a more specific guideline for added sugars, suggesting they should make up less than 10% of your total daily calories.
Your total calorie needs depend on factors like age, gender, and physical activity level. Here are some examples based on USDA estimates for non-physically active individuals:
| Age & Gender | Estimated Daily Calorie Needs | Approximate Empty Calorie Limit (5-15% range) |
|---|---|---|
| Males 19-30 years | 2,400 calories | 120-360 calories |
| Females 31-50 years | 1,800 calories | 90-270 calories |
| Males 31-50 years | 2,200 calories | 110-330 calories |
| Females 51+ years | 1,600 calories | 80-240 calories |
For a general guideline, aiming for the lower end of this range is a good practice for optimal health. For instance, on a 2,000-calorie diet, limiting added sugars to under 10% means no more than 200 calories (or about 50 grams) from this source.
Practical Guide to Swapping Empty Calories
Reducing your intake of empty calories doesn't require eliminating all your favorite treats. A more sustainable strategy is to focus on making smart substitutions and increasing your consumption of nutrient-dense alternatives. Making small changes can have a significant impact on your overall health.
| Instead of this... | Choose this... | Why it's a better choice |
|---|---|---|
| Sugary drinks (soda, fruit punch) | Water, unsweetened tea, or fruit-infused water | Avoids excess added sugar and artificial ingredients while providing hydration. |
| Chips, fries, and processed snacks | Nuts, seeds, or air-popped popcorn | Provides healthy fats, protein, and fiber, increasing satiety and offering nutrients. |
| White bread, pastries, and refined carbs | Whole-grain bread, brown rice, or quinoa | Higher in fiber, vitamins, and minerals, which slows digestion and provides sustained energy. |
| Ice cream or candy | Frozen yogurt, fresh fruit, or dark chocolate | Satisfies a sweet craving with fewer added sugars and potentially added nutrients like antioxidants. |
| Processed meats (sausage, hot dogs) | Lean protein sources like skinless chicken, fish, or legumes | Lower in solid fats and higher in essential nutrients for muscle building and overall health. |
- Cook at home: Preparing meals yourself gives you complete control over the ingredients, allowing you to reduce added fats and sugars.
- Read labels: The Nutrition Facts label lists both total sugars and added sugars, making it easier to track your intake. Pay attention to the serving size, as empty calories can add up quickly.
- Rethink your snacks: Snacking is a significant source of empty calories for many people. Opt for whole foods like fruit, vegetable sticks with hummus, or a handful of unsalted nuts.
The Health Impact of Too Many Empty Calories
Consuming excess empty calories can have a negative impact on your health, contributing to a number of long-term issues:
- Weight Gain: Empty calories are often calorie-dense but lack the fiber and protein that help you feel full. This can easily lead to overeating and, subsequently, weight gain. The excess calories are often stored as fat by the body.
- Nutrient Deficiencies: When your diet is filled with empty-calorie foods, you have less room for nutrient-dense options. This can lead to a deficiency in essential vitamins, minerals, and other vital nutrients necessary for the body's proper functioning.
- Energy Slumps: High-sugar, empty-calorie foods can cause a rapid spike in blood sugar, followed by a crash that leaves you feeling tired and sluggish. In contrast, nutrient-dense foods provide a more stable and sustained energy release.
- Increased Risk of Chronic Diseases: A diet high in added sugars and unhealthy fats is linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and some cancers. This is due to factors like inflammation, insulin resistance, and obesity associated with excessive empty calorie intake.
Conclusion: Making Every Calorie Count
Your daily empty calorie allowance isn't a license to consume unhealthy foods, but a general guideline for where discretionary calories can fit into an otherwise healthy diet. The key is to prioritize nutrient-dense whole foods—fruits, vegetables, whole grains, lean proteins, nuts, and seeds—as the foundation of your diet. This ensures your body receives the fuel and essential building blocks it needs to thrive. Occasional indulgences are fine, but being mindful of how quickly empty calories add up is the first step toward a healthier eating pattern and better long-term health. Make smart swaps, read your labels, and cook at home more often to take control of your nutrition and make every calorie count.
