Calories In, Calories Out

Energy balance is key

Problem it solves

Calories In, Calories Out solves the gap between potential and actual performance by providing a structured approach to measuring, improving, and sustaining high output.

Best for

Individuals looking to lose weight or maintain weight loss

Not ideal for

Those with certain medical conditions or taking certain medications

Overview

Why this framework exists

The Calories In, Calories Out framework is based on the idea that weight loss occurs when the number of calories consumed is less than the number of calories burned. This framework is often referred to as the 'energy balance' equation.

Core principles

3 total

Eat fewer calories than you burn to lose weight
Increase physical activity to burn more calories
Monitor your progress and adjust your diet and exercise plan as needed

Steps

2 steps

Calculate Your Daily Caloric Needs
Calculate your daily caloric needs based on your age, sex, weight, and activity level.
Pro tipUse an online calculator or consult with a registered dietitian
WarningBe careful not to underestimate your caloric needs, as this can lead to nutrient deficiencies
Track Your Food Intake
Track your food intake to ensure you are consuming fewer calories than you burn.
Pro tipUse a food diary or mobile app to track your food intake
WarningBe honest with yourself and accurately track your food intake

Checklist

Saved in your browser

Calculate your daily caloric needs
Track your food intake
Monitor your progress and adjust your diet and exercise plan as needed

Examples

1 cases

Example 1

A 30-year-old female who is looking to lose weight. She calculates her daily caloric needs and tracks her food intake to ensure she is consuming fewer calories than she burns. After several weeks, she notices improvements in her weight loss.

OutcomeImproved weight loss