Considerations for Calories In vs. Calories Out

calorie burning calorie intake calories cico energy balance exercise hormones hunger psychology May 26, 2020

CALORIES IN VS. CALORIES OUT⁣

Whether you’re looking to lose, gain or maintain... ⁣

Energy balance matters, a lot.⁣

But the *in* versus the *out* is made up of a lot of factors... and those factors are influenced by a lot of things 🥴⁣

As simple as “calories in vs. calories out” seems to be, there really is more to consider.⁣

⤵️ENERGY/CALORIES IN⤵️⁣

HUNGER 👹⁣

Influenced by: hormones like leptin and ghrelin regulate your appetite & satiety (which can be influenced by things like lack of sleep) or female menstrual cycle⁣

FOOD CONSUMPTION 🍽⁣

Influenced by: culture, education, resources, palatability, energy density (think doughnuts vs head of lettuce)⁣

CALORIE ABSORPTION 😋⁣

Influenced by: type of food, preparation of food, age, gut microbiome, health status⁣

PSYCHOLOGY 🧠⁣

Influenced by: mindset, perceived control, self esteem, self efficacy, self control⁣

⤵️ENERGY/CALORIES OUT⤵️⁣

RESTING ENERGY 🔥⁣

Influenced by: age, body size, muscle mass, hormonal health, sleep, dieting history⁣

EXERCISE 🏋️‍♀️⁣

Influenced by: intensity, duration, type, hormonal status + sleep⁣

NON EXERCISE MOVEMENT 👣⁣
(steps, blinking, talking with your hands)⁣

Influenced by: energy levels, stress, occupation, leisure activities⁣

FOOD METABOLIZING ⚡️⁣

Influenced by: macronutrient make up (e.g. carbs vs protein vs fat), how processed food is (p.s. food labels are allowed a 25% error margin)⁣

⚠️ Important notes:⁣

• *energy in* vs *energy out* factors can influence each other⁣

• hormonal health can play a big role (think hypo/hyperthyroidism, PCOS, etc)⁣

• keep in mind influences of medical conditions, medications, stress, & sleep⁣

^^ 𝗯𝘂𝘁 𝗡𝗢𝗡𝗘 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗳𝗮𝗰𝘁𝗼𝗿𝘀 𝗻𝗲𝗴𝗮𝘁𝗲 𝘁𝗵𝗲 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲 𝗼𝗳 “𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝗶𝗻 𝘃𝘀 𝗼𝘂𝘁”... they just influence the calories we absorb and burn (aka the “in & out” still stands)⁣

• I’m aware this list isn’t exhaustive 🤓⁣