CICO: Calories In, Calories Out
Master the fundamental principle that governs all weight management and body composition changes.
What is CICO?
CICO is the fundamental principle that governs weight management. It states that your body weight changes based on the balance between the calories you consume (calories in) and the calories you burn (calories out).
- 1Caloric Deficit: Consume fewer calories than you burn → Weight loss
- 2Caloric Balance: Consume the same calories you burn → Weight maintenance
- 3Caloric Surplus: Consume more calories than you burn → Weight gain
Key Concepts to Understand
Energy Balance
Think of your body like a bank account for energy. Food is deposits, and physical activity plus metabolism are withdrawals. The balance determines whether you gain, lose, or maintain weight.
The 3,500 Rule
Approximately 3,500 calories equals one pound of fat. A 500-calorie daily deficit typically results in 1 pound of weight loss per week.
Metabolic Adaptation
Your metabolism can slow down during prolonged calorie restriction as your body adapts to preserve energy.
Practical Tips for Success
Getting Started
- • Track your current intake for a week before making changes
- • Use a food scale for accurate portion measurements
- • Focus on whole foods that are naturally lower in calories
- • Plan your meals in advance to avoid impulsive choices
Sustainable Approach
- • Create a moderate deficit (500-750 calories) rather than extreme restriction
- • Aim for consistency over perfection
- • Include regular refeed days or diet breaks for long-term success
- • Don't aim for perfection - 80% consistency beats 100% for one week
Common Misconceptions
❌ "All calories are equal"
While CICO governs weight change, food quality matters for health, satiety, and body composition. 200 calories of vegetables affect your body differently than 200 calories of candy.
❌ "You can out-exercise a bad diet"
Exercise burns fewer calories than most people think. It's much easier to eat 500 calories than to burn them through exercise.
❌ "CICO doesn't work for everyone"
While individual metabolic rates vary, the fundamental principle applies to everyone. Some people may need to adjust their calculations based on their unique metabolism.
How Rings+ Helps You Apply CICO
Rings+ makes implementing CICO principles easier by tracking your "calories out" through comprehensive activity monitoring from Apple Health. Combined with nutrition tracking apps, you get the complete picture of your energy balance.
- ✓Track calories burned through exercise, daily movement, and basal metabolism
- ✓Monitor activity trends to ensure consistent energy expenditure
- ✓Get insights into your daily energy patterns and habits
Ready to Apply CICO Principles?
Download Rings+ and start tracking the "calories out" side of your energy balance with comprehensive activity monitoring.