CICO
Calories In VS Calories Out
Weight and fat loss is all about the ratio of calories in vs. calories out. It is necessary to have a deficit of 3500 calories/week to lose one pound. Therefore, it is best to strive for a deficit of approximately 500 calories per day, through proper nutrition and exercise. Be careful about incurring too LARGE a deficit, as it can be as detrimental. If your deficit is >800 calories per day, you body will turn on “starvation mode,” in order to protect your body from excessive weight loss. In addition, while this all seems like a numbers game, keep in mind that there are QUALITY calories and JUNK calories. Filling your body w/the appropriate number of JUNK calories is NOT healthy. It is STILL essential to eat a balanced, healthy diet, consisting of protein, vegetables, fruit, fat, and carbs.
CICO CALCULATION
There are two options for calculating your CICO. You can either do it manually, using the following resources, or use Sparkpeople’s Calorie Differential report.
Manual CICO Calculation
• Calculate your BMR (Basal Metabolic Rate).
• http://www.bmi-calculator.net/bmr-calculator/
• Calculate your CALORIES BURNED, using Sparkpeople’s Fitness Tracker or another fitness
tracking resource.
• SparkPeople
• myfitnesspal
• acefitness
• Add your BMR and CALORIES BURNED to calculate CALORIES OUT.
BMR + CALORIES BURNED = CALORIES OUT
• Calculate your CALORIES IN (all consumed calories), using Sparkpeople’s Nutrition Tracker, another nutrition tracking resource, or a pen and paper. For the
most simple calorie tracking, get a journal/notebook, write down each item of food consumed and quantity with corresponding calories, and keep a
running tally as you progress through the day of calories consumed.
• sparkpeople
• fitday
• caloriecount
• Complete the following equation:
CALORIES OUT - CALORIES IN = DIFFERENTIAL
• A POSITIVE number means you have a DEFICIT in calories (YAY!!). A negative number means you have a SURPLUS of calories (eat LESS, exercise MORE).
**Many of these websites also offer iPhone/Android Apps for their fitness/calorie trackers!!**
**IF you have such a device, you may want to try one of these Apps!!**
**The easy access can be especially helpful in tracking EVERY bite you eat!!**
Manual CICO Example
BMR: 1800
CALORIES BURNED (exercise): 300
BMR + CALORIES BURNED = CALORIES OUT
1800 + 300 = 2100
CALORIES IN (consumed - food/drink): 1500
CALORIES OUT - CALORIES IN = DIFFERENTIAL
2100 - 1500 = 600
If this pattern was continued throughout the week, a total of 4200 calories (600 X 7 days = 4200). This should equate to a 1.2 lb loss. However, remember there are other factors that can influence weight loss. Not only do we want to consume QUALITY calories, but weight can be affected by sodium and fiber intake (e.g., water retention/bloating, constipation, etc.), monthly cycles, and more.
Sparkpeople’s Calorie Differential Report
IF you track your nutrition AND fitness, using Sparkpeople’s trackers, you can use their Calorie Differential report to determine your CICO. However, this report will typically indicate a 200-300 calorie increase in deficit. Sparkpeople’s report calculates BMR higher than the other calculators b/c it uses a Harris Benedict Equation multiplier. Therefore, when comparing your differential w/other who may not use Sparkpeople’s Differential Report, take into consideration the 200-300 calorie difference.
After tracking all nutrition/fitness using the Sparkpeople trackers (see links above), the differential report can be accessed by clicking on the following link:
http://www.sparkpeople.com/myspark/myreport_calorieledger.asp
For accurate results, please ensure that ALL food, drink, and exercise, has been entered into the trackers prior to clicking this link.
CICO CALCULATION
There are two options for calculating your CICO. You can either do it manually, using the following resources, or use Sparkpeople’s Calorie Differential report.
Manual CICO Calculation
• Calculate your BMR (Basal Metabolic Rate).
• http://www.bmi-calculator.net/bmr-calculator/
• Calculate your CALORIES BURNED, using Sparkpeople’s Fitness Tracker or another fitness
tracking resource.
• SparkPeople
• myfitnesspal
• acefitness
• Add your BMR and CALORIES BURNED to calculate CALORIES OUT.
BMR + CALORIES BURNED = CALORIES OUT
• Calculate your CALORIES IN (all consumed calories), using Sparkpeople’s Nutrition Tracker, another nutrition tracking resource, or a pen and paper. For the
most simple calorie tracking, get a journal/notebook, write down each item of food consumed and quantity with corresponding calories, and keep a
running tally as you progress through the day of calories consumed.
• sparkpeople
• fitday
• caloriecount
• Complete the following equation:
CALORIES OUT - CALORIES IN = DIFFERENTIAL
• A POSITIVE number means you have a DEFICIT in calories (YAY!!). A negative number means you have a SURPLUS of calories (eat LESS, exercise MORE).
**Many of these websites also offer iPhone/Android Apps for their fitness/calorie trackers!!**
**IF you have such a device, you may want to try one of these Apps!!**
**The easy access can be especially helpful in tracking EVERY bite you eat!!**
Manual CICO Example
BMR: 1800
CALORIES BURNED (exercise): 300
BMR + CALORIES BURNED = CALORIES OUT
1800 + 300 = 2100
CALORIES IN (consumed - food/drink): 1500
CALORIES OUT - CALORIES IN = DIFFERENTIAL
2100 - 1500 = 600
If this pattern was continued throughout the week, a total of 4200 calories (600 X 7 days = 4200). This should equate to a 1.2 lb loss. However, remember there are other factors that can influence weight loss. Not only do we want to consume QUALITY calories, but weight can be affected by sodium and fiber intake (e.g., water retention/bloating, constipation, etc.), monthly cycles, and more.
Sparkpeople’s Calorie Differential Report
IF you track your nutrition AND fitness, using Sparkpeople’s trackers, you can use their Calorie Differential report to determine your CICO. However, this report will typically indicate a 200-300 calorie increase in deficit. Sparkpeople’s report calculates BMR higher than the other calculators b/c it uses a Harris Benedict Equation multiplier. Therefore, when comparing your differential w/other who may not use Sparkpeople’s Differential Report, take into consideration the 200-300 calorie difference.
After tracking all nutrition/fitness using the Sparkpeople trackers (see links above), the differential report can be accessed by clicking on the following link:
http://www.sparkpeople.com/myspark/myreport_calorieledger.asp
For accurate results, please ensure that ALL food, drink, and exercise, has been entered into the trackers prior to clicking this link.