Calories & Hunger: Are You Really Fuelled?

You’ve been given a calorie target but you’re still hungry. It’s frustrating and for many, it’s the moment they feel tempted to give up.

But before you assume your body is “broken” or your metabolism is slow.

Ask yourself: Have you checked all the boxes to understand why you’re feeling hungry? Because not all hunger is physical and not all calories are created equal.

Not All Calories Are Equal

You could eat 1,500 calories of processed, low-nutrient foods…Or 1,500 calories of whole, nutrient-dense meals.

Both hit the same number on paper, but they send very different signals to your body.

• Processed foods are often low in protein, fibre, and volume, meaning they digest quickly, spike your blood sugar, and leave you hungrier sooner.

  
  

• Whole foods (think lean proteins, whole grains, veggies, healthy fats) are slower-digesting, more satisfying, and support hormonal balance.

  
  

Calories matter but food quality matters more.

Lifestyle Factors That Trigger Hunger

Sometimes, it’s not what you're eating but what’s happening around your eating.

Key triggers that can increase hunger and cravings:

• Lack of sleep  - Increases ghrelin (your hunger hormone) and decreases leptin (your fullness hormone).

• High stress - Elevates cortisol, which can drive cravings for sugar or carbs.

• Overtraining - Burns more fuel and stresses the body, especially if recovery is poor.

• Under-eating - Sends your body into survival mode, increasing hunger signals and lowering energy.

  
  

Your body is not sabotaging you it’s trying to protect you.

Is Your Training Outpacing Your Fuel?

If you’ve increased the intensity or frequency of your workouts recently, your calorie needs have likely gone up too.

If you don’t adjust your intake or focus on nutrient-dense meals, you may feel:

• Hungrier than usual

• Tired or moody

• More prone to cravings

  
  

Consider eating more on training days or reviewing your portions to support performance and recovery.

Check Your Plate: Is It Balanced?

Even if you’re eating “clean,” your meals may not be filling if they lack key components:

Protein (aim for 20–30g per meal)

Healthy fats (nuts, olive oil, avocado)

Complex carbs (like sweet potato, quinoa, oats)

Fibre (especially from green veg, beans, lentils, fruit)

Tip: Make protein and fibre a priority they support fullness and help regulate appetite hormones.

Is It Hunger or Something Else?

Before you reach for a snack, check in with yourself:

“Am I physically hungry, or is something else going on?”

Common non-physical hunger cues:

• Boredom

• Habit

• Emotional stress

• Dehydration

  
  

Try a 5-minute pause. Go for a walk, drink water or herbal tea, or journal your feelings. Creating that space helps you make a more intentional choice.

Still Hungry Despite Doing Everything “Right”?

If your meals are balanced, your sleep and stress are managed, and you’re still constantly hungry or low energy, it may be a sign that you’re simply under-eating.

Your body needs enough fuel to function well, especially if you're trying to lose weight or improve your hormone health.

Need Help Rebuilding Your Nutrition Without Deprivation?

If you’re not sure what your plate should look like or feel like you’re always guessing I can help.

Book a free 20-minute discovery call and let’s review your current habits, plate balance, and what your body needs.

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