Discretionary Calories 101: What are They?

Most people know what calories are, but have you heard of the term “discretionary calories”? These non-essential calories are the “fun” calories we can, and should, enjoy in our diet. So, here is everything you need to know about discretionary calorie allowance: what they are and how many you should eat.

What are discretionary calories?

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met. The term “discretionary calorie allowance” was specifically defined by the USDA in 2005 dietary guidelines to represent the margin of calories remaining when recommended nutrient intakes are met through a predominance of nutrient-dense foods ⁽¹⁾.

Often referred to as “empty calories”, discretionary calories are the calories from added sugars, solid fats, and alcohol that can be included in your calorie budget once macronutrient and micronutrient needs have been met. Macronutrients are nutrients the body needs in larger amounts, including protein, carbohydrates, and fats, which give the body energy, repair tissues, and regulate bodily processes, and micronutrients are nutrients the body needs in smaller amounts, including vitamins and minerals, to ensure growth and cell function.

Discretionary calories should represent no more than 10-20% of calorie intake, while the other 80-90% of calorie intake should come from unprocessed and minimally processed whole foods ⁽¹⁾. For example, on a 2,000-calorie-a-day diet, 1,600 to 1,800 calories (80-90%) should be consumed from essential calories from nutrient-rich foods, while the remaining 200-400 calories (10-20%) can be consumed from discretionary calories from foods with added sugar, fat, or alcohol.

Examples of Discretionary Calories

Here is a list of examples of discretionary calories with added sugars, solid fats, or alcohol.

• Dairy products with added sugars, such as flavored yogurt, chocolate milk, ice cream, pudding, etc.
• Fruits with added sugars, such as canned fruit, jam, jelly, etc.
• Grain products with added sugars and/or fats, such as cereals, granola bars, crackers, etc.
• Baked goods with added sugars and/or fats, such as cakes, cookies, pies, etc.
• Processed meats with added fat, such as hot dogs, luncheon meat, etc.
• Foods with added sugar, such as candy, chocolate, syrup, etc.
• Beverages with added sugars, fruit juices, soft drinks, iced tea, lemonade, etc.
• Alcoholic beverages, such as wine, beer, spirits, cocktails, etc.

The best way to identify discretionary calories is to read food labels carefully. While many food products can offer misleading claims and health benefits, the ingredients list is the only way to determine what the product contains and if it contains added sugars or solid fats.

For example, a brand of granola bars may claim to be “Made with Whole Grains” and be “High in Fiber”; however, if the ingredients do not list whole grains in the first couple of ingredients or it contains copious amounts of added sugar, they would be classified as discretionary calories, not a nutrient-dense food choice.

How to Calculate Discretionary Calories

To determine your discretionary calorie allowance, you must first determine your total daily caloric needs. Your total daily calorie needs, or target calorie intake, are based on your metabolism, which is influenced by your age, sex, height, weight, activity level, and goals.

Your recommended discretionary calorie allowance can be calculated as follows:

1. Use a TDEE calculator to determine your estimated daily calorie needs.
2. Adjust your daily calorie needs to support your personal health goals. For example:
   • For general health, use your estimated daily calorie needs.
   • For weight loss, decrease your daily calorie needs to create a calorie deficit.
   • For weight gain, increase your daily calorie needs to create a calorie surplus.
3. Multiply your daily calorie needs by 0.1 and 0.2 to determine the range of your discretionary calorie allowance.

The table below shows the discretionary calorie allowance that can be accommodated for various recommended daily calorie intakes.

How often should you consume discretionary calories?

While discretionary calories should be consumed occasionally and in moderate amounts, the exact frequency at which they are consumed is best determined by the individual.

Given that the discretionary calorie allowance is a percentage of total calorie intake, it can be divided across meals, days, weeks, or months. For instance, discretionary calories can be consumed as a small treat or indulgence each day, used for larger “cheat meals” during the week, or applied during a week of vacation during a month.

Exactly how someone chooses to consume these empty-calorie foods depends largely on personal preference. While research has shown that “planned hedonic deviations” increase the motivation to pursue goals and adhere to a healthy diet, approaches can vary ⁽²⁾. The “best” frequency for consuming discretionary calories is one that you enjoy and that helps you maintain a balanced diet the large majority of the time.

How to Minimize Discretionary Calories Consumed

Here are some tips to help maximize your consumption of nutrient-dense food and minimize your consumption of discretionary calories.

1. Prioritize whole foods.

By prioritizing whole foods, you can help to ensure you are consuming nutrient-dense foods. Whole foods are considered unprocessed or minimally processed foods and include fresh fruit, vegetables, whole grains, beans, lentils, nuts, seeds, eggs, dairy, poultry, meat, and seafood. These foods are generally low-calorie density foods; however, they are rich in essential nutrients, which are crucial for optimal health.

2. Read food labels.

By reading food labels, particularly the list of ingredients, you can determine whether the food product contains any added sugars or solid fats to be considered discretionary calories and to what extent. Ingredient lists on food labels are listed in descending order by weight, including added water, with the ingredient present in the largest amount listed first and the ingredient present in the smallest amount listed last.

3. Create balanced meals.

Eating balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming the majority of your calories from nutrient-dense foods. Focusing on consuming all three macronutrients at breakfast, lunch, and dinner, most of the time, allows for a small amount of discretionary calories to be consumed during the day as snacks or “treats”.

4. Don’t label foods as “good” or “bad”.

The dichotomizing of foods as “good” or “bad” creates an unnecessary morality around found choices and, for certain individuals, can promote unhealthy or binge eating behaviors, making minimizing discretionary calories more difficult. It’s important to understand that all foods fit in a healthy diet – whole foods and processed foods – and, rather, it is their ratio of consumption that is vital for optimal health.

5. Take time to indulge.

Balance cannot exist without periods of imbalance, which is why discretionary calories and essential calories are both required in a healthful diet. It is important to enjoy treats and cheat meals as they provide pleasure and joy, allow for cultural experiences and connection, and provide a psychological release during periods of dieting. And while indulgence is important, the practice of mindful eating can help to remind us to honor our body and hunger cues in the process.

The Bottom Line

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met and are typically found in foods with added sugars, solid fats, and/or alcohol. Discretionary calories should represent no more than 10-20% of an individual’s total calorie intake, while the other 80-90% of calorie intake should come from nutrient-dense whole foods. Examples of discretionary calories include candy, cakes, cookies, chips, chocolate, hot dogs, soft drinks, beer, and wine.