CICO: Mastering Calories In, Calories Out | MyFitnessPal
Calories In, Calories Out (CICO) is a popular term in weight loss conversations. Unlike trendy diets, CICO is a timeless, science-backed approach. It’s simple: If you eat fewer calories than you burn, you’ll lose weight (1).
Calories are the energy units your body uses for fuel. The CICO method is based on the concept that a 3,500-calorie deficit equals one pound of weight loss. By maintaining a caloric deficit, you can effectively lose weight (1).
With tools like MyFitnessPal, CICO has gained popularity online. Let’s explore how it works and how you can make it work for you.
What is CICO?
CICO stands for Calories In, Calories Out, focusing on energy balance. If you consume fewer calories than you burn, you’ll lose weight. Conversely, eating more than you burn leads to weight gain, while matching intake to expenditure maintains your current weight (1).
How It Works
Unlike diets that restrict specific foods or macronutrients, CICO emphasizes calorie tracking. Here’s how to determine your caloric needs and achieve results.
Understanding Caloric Intake and Expenditure
Your body burns calories daily through basic functions (Basal Metabolic Rate or BMR), physical activity, and even chores. Larger bodies and more muscle mass burn more calories. As you lose weight, your caloric needs decrease, so recalculating your BMR periodically is essential (6, 7).
Calculating Basal Metabolic Rate (BMR)
Your BMR is the calories your body needs to survive. Use tools like the MyFitnessPal BMR Calculator to estimate your BMR and factor in activity levels for total daily energy expenditure (6, 8).
The Importance of Tracking Calories
Calorie tracking is central to CICO. Research shows consistent tracking leads to better weight loss results. Tools like MyFitnessPal make it easy to log meals, water, and sleep, offering insights into your habits (9).
Why CICO Matters for Weight Management
CICO is essential for any diet or weight goal. Whether you’re vegan, paleo, or Mediterranean, a calorie deficit is key to weight loss, while a surplus is needed for weight gain. However, setting extremely low calorie goals can backfire, slowing your metabolism and stalling progress (10, 11).
Expert Opinions
MyFitnessPal experts emphasize sustainable approaches to CICO:
- Stephanie Nelson, RD: Avoid setting calorie goals too low. Small, gradual changes are more sustainable.
- Melissa Jaeger, RD, LD: While CICO is effective, food quality matters. Nutrient-dense foods are more filling and nourishing.
CICO Health Benefits
CICO’s flexibility is a major advantage. It allows gradual changes without strict rules. Health benefits of weight loss include:
- Improved glucose control and triglyceride levels (12).
- Lower risk of type 2 diabetes.
- Better blood pressure and HDL cholesterol.
- Reduced joint pain and improved liver health.
- Enhanced fertility for women with PCOS.
Potential Risks & Drawbacks
Cutting calories too drastically can slow metabolism and harm health. Additionally, CICO doesn’t account for food quality, which can lead to nutrient deficiencies. Weight management is also influenced by genetics, hormones, and other factors (7, 13).
How to Do the CICO Diet
Using Food Journals and Apps
MyFitnessPal simplifies calorie tracking, with features like exercise and sleep tracking.
Calculate Caloric Needs
Use the Basal Metabolic Rate Calculator to estimate your BMR and adjust for activity levels. Consistent tracking is key to success (2).
Creating a Caloric Deficit for Weight Loss
- Swap soda for water to reduce calorie intake.
- Choose nutritious foods like vegetables and lean proteins.
- Measure portion sizes, especially for calorie-dense foods like nuts and cheese.
Don’t Eat Back Exercise Calories
Exercise burns fewer calories than many assume. Eating back burned calories can stall progress (21).
Maintaining Weight with CICO
Match your calorie intake to expenditure. Track weight trends and use hunger cues to guide eating. Fiber and protein-rich foods help control appetite (3).
Continued calorie counting during maintenance prevents weight regain. Studies show frequent tracking and weighing support long-term success (22).
CICO for Different Diets and Lifestyles
CICO works with any diet:
- Low-Carb/Keto: Track calories and macros.
- Vegetarian/Vegan: Focus on portion sizes for calorie-dense plant foods.
- Athletes: Ensure adequate fueling for performance (23).
Example Meal Plan
1,600-Calorie Day:
- Breakfast: Whole grain waffles with Greek yogurt, berries, nuts, and maple syrup.
- Lunch: Cobb salad with spinach, tomatoes, avocado, egg, chicken, and feta.
- Snack: Smoothie with almond milk, avocado, banana, and spinach.
- Dinner: Salmon with roasted broccoli and brown rice.
- Dessert: Dark chocolate.
Success Stories
Kaylin Gealy lost weight with CICO and MyFitnessPal. “It was everything I needed in one spot,” she says.
Common Challenges
CICO doesn’t account for hunger, sleep, or stress. Focus on nutritious, filling foods and stop eating when full. Avoid extreme calorie cuts for sustainable habits (19, 24).
FAQs
- Does CICO work? Yes, calorie tracking promotes weight loss (3).
- Should you try CICO? It’s effective for many, but avoid it if pregnant, nursing, or with health concerns.
- What can you eat on CICO? Any food, but prioritize whole, nutrient-dense options.
- Is calorie counting effective? Yes, especially when combined with weight and exercise tracking (2, 18).
How to Use MyFitnessPal for CICO
Log meals, track exercise, and monitor weight trends. Save frequently eaten meals for quick logging.
The Bottom Line
CICO is a flexible, science-backed approach to weight management. Tools like MyFitnessPal simplify calorie tracking, but sustainable success also depends on nutritious eating and consistent habits.
The post What Is The CICO Diet? The Simplest Approach To Weight Loss Explained appeared first on MyFitnessPal Blog.
