WHO THIS IS FOR
IS THIS YOU?
The cyclist considering tracking food intake
You are thinking about counting calories to manage weight or body composition and want to know whether it is worth the effort and how to do it without becoming obsessive.
The rider stuck in a calorie-counting cycle
You have been tracking every meal for months, it is wearing you down, and you want a more sustainable approach to nutrition management.
THE ROADMAN VIEW
The Roadman view
Anthony has discussed this with every nutritionist who has appeared on the podcast, and the consensus is surprisingly consistent: count calories for a few weeks to learn what you are actually eating, then stop. The value of calorie counting is education, not permanent behaviour. Most people grossly underestimate their food intake — research consistently shows self-reported intake is 20-40% lower than actual intake. A few weeks of honest tracking with a kitchen scale fixes that perception gap permanently. Once you know that a handful of nuts is 300 kcal, that a café latte is 200 kcal, that a 'small' bowl of pasta is often 600 kcal, you have the knowledge to make informed choices without an app.
The problem with long-term calorie counting is that it warps your relationship with food. Endurance athletes are already at elevated risk for disordered eating patterns, and adding an obsessive tracking habit to a sport that rewards leanness is a well-documented pathway to trouble. Anthony has seen this in the community — riders who refuse to eat anything they cannot log, who feel guilty about untracked meals, who restrict around training sessions because they are fixated on a daily number rather than fuelling the work. That is counterproductive. A cyclist's energy needs vary enormously from day to day: a rest day might require 2,000 kcal; a 4-hour hard ride day might require 3,500 kcal. A single daily target does not capture that variability.
The alternative that works for most riders is simpler: learn your portions during the tracking phase, then shift to a periodised approach. On hard training days, eat enough carbohydrate to fuel the session and enough protein to support recovery — the exact amount comes from your power data. On rest days, reduce carbohydrate, keep protein high, and eat slightly less overall. This intuitive framework, informed by the awareness you built during the tracking phase, manages body composition effectively without the psychological cost of perpetual counting.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- David DunneWorld Tour nutritionist (Israel-Premier Tech)
In professional cycling we never ask riders to count calories day in, day out. We teach them to understand energy density, to read their body's signals, and to periodise intake around training. A rider who knows they need 80-90g of carbohydrate per hour during a 5-hour stage does not need an app — they need understanding. That is what we aim for with amateurs too.
Hear it: World Tour Nutritionist - “We Got Weight Loss Wrong” - Alex LarsonSports dietitian and cycling nutrition specialist
I recommend a 2-3 week tracking phase for clients who have never done it, because the awareness it builds is irreplaceable. But I also set a clear end date. Indefinite calorie counting is not compatible with a healthy relationship with food for most endurance athletes. Once you know your portions, trust the process and eat to your training demands.
Hear it: How Cyclists Can Get Lean & Stay Lean Forever | Alex Larson
PRACTICAL APPLICATION
DO THIS WEEK
Track everything honestly for 2-4 weeks using a kitchen scale
Weigh and log all food and drink for 14-28 days using a reliable app. Do not change what you eat — the goal is observation, not restriction. This phase reveals portion sizes, high-calorie habits, and the gap between what you think you eat and what you actually eat. The insights from this phase last years.
Transition to a portion-based system after the tracking phase
Use the knowledge from tracking to build repeatable meals: a palm-sized portion of protein (30-40g), a fist of vegetables, a cupped handful of carbohydrate (adjusted by training day), and a thumb of healthy fat. This method is accurate enough for body composition management without requiring an app at every meal.
Use power data to guide training-day nutrition
Read kilojoules from your ride file — 1 kJ equals roughly 1 kcal for cycling. A ride that produces 1,500 kJ tells you to eat approximately 1,500 kcal more than your rest-day intake, primarily as carbohydrate. This data-driven approach replaces guesswork with precision on the days that matter most.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEEating the same amount every day regardless of training load.
FIXEnergy needs vary by 1,000-1,500 kcal between rest days and hard training days. A single fixed calorie target under-fuels hard days and over-fuels rest days. Periodise intake: more carbohydrate on hard days, less on easy and rest days, protein constant.
MISTAKETracking calories indefinitely until it becomes compulsive.
FIXSet a 2-4 week tracking window with a clear end date. Use the knowledge gained to build portion awareness and intuitive eating around training. If you find yourself unable to eat without logging, or feeling guilty about untracked meals, that is a signal to stop and seek support.
MISTAKETrusting app estimates for calorie burn during rides.
FIXWithout a power meter, most apps overestimate cycling calorie burn by 20-30%. If you are counting calories for weight management, either use power data for accuracy or discount app estimates by 25% as a reality check.
FAQ
FREQUENTLY ASKED QUESTIONS
How accurate does calorie counting need to be for weight loss?
Should I count calories on training days?
Does calorie counting work for cyclists trying to lose weight?
What if I undereat because I counted too strictly?
Can I manage body composition without counting calories at all?
Should I count macros instead of calories?
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