Hey - Dawson here.

Thanks for joining us for another week of FitME. Hope you guys are having a good week and are crushing your fitness goals 💪

Today, we’re tackling one of the most confusing and hotly debated topics in the fitness world: “Calories In, Calories Out” (CICO). You’ve probably heard this phrase tossed around in conversations about weight loss, but what does it actually mean? And why does it sometimes feel like it's not working for you?

We’re here to break it down and help you understand this concept in the simplest way possible. Let’s clear the air so you can use CICO to work with your goals, not against them.

Definition
What Does “Calories In, Calories Out” Mean?

At its core, the idea behind CICO is simple:

• Calories In refers to the food and drinks you consume—how many calories you’re taking in per day.

• Calories Out refers to the energy and calories your body is using and burning through basic functions (breathing, digestion, etc.) and activities (walking, working out, etc.).

The idea is that if you consume more calories than your body uses (calories in > calories out), you gain weight. Conversely, if you burn more calories than you consume (calories out > calories in), you lose weight. Sounds simple enough, right?

But here's where things get tricky: not all calories are created equal, and the quality of calories can affect your body in different ways.

Explained

Why CICO Alone Doesn’t Always Tell the Whole Story

While CICO works on a basic level, several factors make this concept a little more complex in real life.

1. Metabolism Varies for Everyone Your metabolism is the rate at which your body burns calories. Age, genetics, activity level, and even stress levels can affect your metabolism. Two people eating the same number of calories and doing the same exercises may get very different results.

2. Not All Calories Affect Your Body the Same Way The type of food you eat matters. 100 calories of sugar will be processed differently by your body than 100 calories of protein. You may lose the same amount of weight from these calories, but the effects on your body will vary. High-quality foods (like lean meats, whole grains, fruits, and veggies) fuel your body better, help regulate hormones, and keep you feeling fuller longer. This means what you eat can influence your hunger, energy levels, and even how your body burns calories.

3. Activity Levels Fluctuate Your activity level changes from day to day. If you’re working out hard, your body burns more calories. But even small things like fidgeting, walking, and standing burn calories throughout the day, which can make a big difference in your total "calories out." So, it’s not just about your workout sessions; overall activity matters.

Making CICO Work for You

Now that we’ve cleared up some of the confusion, let’s talk about how you can use the CICO principle effectively without getting overwhelmed.

1. Focus on Quality Foods Instead of obsessing over exact calorie numbers, focus on nutrient-dense foods that fuel your body well. Lean proteins, complex carbs, healthy fats, and fiber-rich veggies help you feel full, provide lasting energy, and support healthy digestion. This makes it easier to manage your calorie intake without feeling restricted.

2. Start by Finding Your Baseline To make CICO work, you need to know how many calories you burn in a day (your “caloric maintenance”). You can use online calculators (such as TDEE), to estimate this based on your age, weight, height, and activity level. Once you have a rough idea, you can adjust your intake depending on your goals (eat slightly less for fat loss, and slightly more for muscle gain).

3. Listen to Your Body While numbers can be helpful, it’s more important to tune into your body’s signals. If you’re constantly feeling hungry, fatigued, or lacking energy, your body might be telling you it needs more fuel—or better-quality nutrients. Similarly, if you feel sluggish or overstuffed after meals, you may be consuming more than your body needs.

4. Consistency is Key Don’t get discouraged by day-to-day fluctuations. Weight and energy levels can vary depending on water retention, stress, sleep, and other factors. What matters most is consistent habits over time. Stick with your plan, make small adjustments as needed, and trust the process.

Final Thoughts

The “Calories In, Calories Out” principle can be a useful tool, but it’s not the whole story. The quality of the calories you consume, how your body processes food, and your daily activity levels all play major roles in your fitness journey.

At FitME, we believe in making fitness simple and sustainable. Focus on whole, nutrient-dense foods, stay active in ways you enjoy, and don’t stress over the numbers. When you understand how your body works and listen to its signals, the rest becomes much easier!

To your health and success,

Dawson 

P.S. Have questions about your calorie needs or how to balance your diet with your fitness goals? Shoot us a message or join the conversation on social media here