Calorie Tracking After Eating Disorder Recovery

The Honest Truth

For many eating disorder survivors, calorie tracking is not recommended. Full stop.

Tracking can:

• Trigger restrictive behaviors
• Reignite obsessive thoughts about food
• Undermine the intuitive eating skills you've built
• Lead to relapse

If your eating disorder involved calorie obsession (anorexia, orthorexia, some forms of bulimia), tracking may never be safe for you. And that's okay.

When MIGHT Tracking Be Considered?

In limited circumstances, some ED survivors do track. This might be appropriate if:

• You've been stable for years (not months)
• Your treatment team approves
• You have strong coping mechanisms in place
• You're tracking to ensure you eat ENOUGH (not restrict)
• You can stop immediately if warning signs appear

Warning Signs to Stop Immediately

• Restricting below calorie minimums
• Obsessive thoughts about food returning
• Guilt, shame, or anxiety around eating
• Compensatory behaviors (over-exercising, purging)
• Skipping meals to "save" calories
• Weighing yourself more frequently
• Isolating from social eating situations
• Returning to old ED behaviors

If ANY of these occur, stop tracking and contact your support system.

If You Choose to Track: Guidelines

1. Track to MEET Minimums, Not Limits

Focus on eating ENOUGH. Many ED survivors under-eat without realizing. Use tracking to ensure adequate nutrition, not restriction.

2. No "Maximum" Calorie Goal

Set a minimum (e.g., "at least 2,000"), not a maximum. Going over is fine. Going under is the concern.

3. Keep Your Team Informed

Tell your therapist, dietitian, or doctor you're tracking. They can monitor for relapse signs.

4. Don't Track Daily

Consider periodic tracking (one week per month) rather than daily. This provides data without obsession.

5. Use Broad Estimates

Don't weigh food. Don't track to the calorie. Rough estimates only. Precision triggers obsession.

Alternatives to Calorie Tracking

Consider these ED-safe approaches instead:

• Intuitive eating — Honor hunger and fullness cues
• Structured meal plan — Eat planned meals regardless of hunger
• Plate method — Visual portions without numbers
• Focus on nutrition, not calories — "Did I get protein at each meal?"
• Mindful eating — Focus on the eating experience

Resources

• NEDA Helpline: 1-800-931-2237
• Crisis Text Line: Text "NEDA" to 741741
• ANAD Helpline: 1-888-375-7767