Considerations for Calories In vs. Calories Out

CALORIES IN VS. CALORIES OUT⁣
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Whether you’re looking to lose, gain or maintain... ⁣
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Energy balance matters, a lot.⁣
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But the *in* versus the *out* is made up of a lot of factors... and those factors are influenced by a lot of things 🥴⁣
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As simple as “calories in vs. calories out” seems to be, there really is more to consider.⁣
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⤵️ENERGY/CALORIES IN⤵️⁣
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HUNGER 👹⁣
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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⁣
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FOOD CONSUMPTION 🍽⁣
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Influenced by: culture, education, resources, palatability, energy density (think doughnuts vs head of lettuce)⁣
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CALORIE ABSORPTION 😋⁣
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Influenced by: type of food, preparation of food, age, gut microbiome, health status⁣
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PSYCHOLOGY 🧠⁣
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Influenced by: mindset, perceived control, self esteem, self efficacy, self control⁣
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⤵️ENERGY/CALORIES OUT⤵️⁣
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RESTING ENERGY 🔥⁣
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Influenced by: age, body size, muscle mass, hormonal health, sleep, dieting history⁣
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EXERCISE 🏋️‍♀️⁣
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Influenced by: intensity, duration, type, hormonal status + sleep⁣
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NON EXERCISE MOVEMENT 👣⁣
(steps, blinking, talking with your hands)⁣
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Influenced by: energy levels, stress, occupation, leisure activities⁣
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FOOD METABOLIZING ⚡️⁣
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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)⁣
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⚠️ Important notes:⁣
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• *energy in* vs *energy out* factors can influence each other⁣
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• hormonal health can play a big role (think hypo/hyperthyroidism, PCOS, etc)⁣
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• keep in mind influences of medical conditions, medications, stress, & sleep⁣
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^^ 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)⁣
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• I’m aware this list isn’t exhaustive 🤓⁣