I’m about to wade into one of the most heated debates in the world of fitness with you.
Does “calories in, calories out” work? Cue two groups of people yelling at each other online.
Group 1: “It’s simple! Just eat less calories than you burn!” Group 2: “It’s not about the calories! That DOESN’T work!”
So what are we to make of that?!
Here’s the thing:
Both sides are kinda right.
And also… they’re arguing past each other in a way that I think is unhelpful for everyone.
Let’s break it down.
⚖️ Calories In vs. Calories Out: The Principle
From a scientific standpoint, we actually have a mountain of evidence and studies to support the principle of calories in vs calories out.
The law of thermodynamics still applies to human bodies.
If we were able to perfectly measure calories consumed and calories burned, changes in weight would track.
This part is reliable and repeatable!
But…
🧠 When Most People Say “Counting Calories Didn’t Work for Me,” They’re Not Arguing the Principle
They’re saying:
- “Tracking calories made me miserable.”
- “I was always hungry.”
- “I hit a wall I couldn’t push past.”
- “I tracked perfectly and nothing changed.”
- “It was too exhausting to maintain.”
They’re saying the method didn’t work for them.
Not the physics.
🔄 Method ≠ Principle
This is where so many people get tripped up.
Calories In / Calories Out = the principle
Tracking calories = a method
You can affect the calories in/calories out equation without ever tracking a single calorie.
You can also track every bite and still feel stuck—because the behavioral side is off:
- Hunger hormones
- Stress levels
- Sleep quality
- Environment and triggers
- Energy to prep or move
It’s not just about knowing the numbers.
It’s about building habits and strategies that help those numbers change.
✅ That’s Why We Say
Weight loss isn’t magic. It’s math + behavior change.
All calories DO matter. AND, there are lots of environmental, physical, and psychological factors that affect how much we eat and how much we move. I’ve always loved this infographic from Precision Nutrition showing all the hidden factors that go into the calories in, calories out equation.
So what’s the “right” strategy?
It’s the one that helps you influence that equation… sustainably.
Some people love tracking. Others hate it.
Some people do great with portion control, or high-protein meals, or reducing takeout.
None of that breaks the principle.
They’re just different tools for the same job.
For one person, tracking calories (the method) may help them be more mindful of their portions and food choices throughout the day. They start to plan ahead for meals, and this results in a slight and sustainable caloric deficit for them. They don’t hit everything perfectly, but over time, they start to see progress. For another person, tracking calories may completely backfire! It makes them feel neurotic and obsessive over the numbers. It’s really difficult to do, and even in the best of scenarios, tracking calories at home is not an exact science. After several weeks, they aren’t seeing progress and it makes the process feel miserable and demoralizing, not empowering. Both of these situations are normal and EXPECTED. We don’t all have the same bodies, the same environments, or live in the same situation!
In fact, once you realize this, it’s like taking the Red Pill in the Matrix. You can see the code everywhere, and apply this same thought process to ANY diet or method out there.
Keto. Paleo. Intermittent Fasting. For some people, these methods create the behavior changes that lead to sustainable differences in calories in, calories out. For others, they don’t.
So if you’ve ever had a coworker say: “I lost so much weight just doing X! You should try it!” And then you DID try it and it didn’t work for you – you’re not broken, it just wasn’t the right strategy for YOU at that time.
💡 The Bottom Line
Let’s stop debating whether the principle works.
Instead, let’s start asking:
What’s the best method for this individual person to put that principle into action, without burning out?
You don’t need to count every calorie.
You can count calories if it helps.
And you can absolutely make progress by focusing on the habits and behaviors that affect that equation in a sustainable way.
We put together our own TDEE calculator – which helps you ballpark the daily calories you need based on your activity levels. Steve and I also put together a guide on the 10 Nerd Fitness Nutrition levels – these are practical skills that are focused on behaviors first and foremost, for those that feel overwhelmed and aren’t sure where to start. Both are great tools in your fitness journey!
And if you want help figuring out what method fits your brain, your life, and your goals, I’m just a reply away.
– Coach Matt
