Selen Dar

Muscle-Building Workout and Diet

What’s up guys, Sean Nalewanyj,, And in this video today, we’re talking about
the subject of calories in versus calories out when it comes to fat loss. So is this an accurate model to go by or is
it flawed and outdated science like some people might say. Now before we get into the video, if you’re
new to the channel and you find this information helpful today, don’t forget to hit that subscribe
button below to keep yourself up-to-date on future videos, and also make sure to follow
me over on Instagram as well. When I’m not here on YouTube, that’s where
you’ll find me. I post a wide variety of different fitness
tips, workout clips, meals and other updates that you’ll definitely find helpful. So don’t miss out on that either. It’s @Sean_Nalewanyj. So this is a pretty common back and forth
debate that you’ll see in YouTube comments and all over social media, where someone will
say that in order to lose fat, you need to create a calorie deficit by consuming fewer
calories than you burn. And then someone else will argue back that,
“No, calories don’t matter because not all calories are the same and depending on the
quality of the calories you consume, your body will process them differently.” So let’s just clarify something here right
off the bat as far as the terminology goes, and that’s that calories are constant units
of energy. So just like a kilometer measures distance,
or pounds measure weight, calories measure energy. And so the reality is that a calorie is a
calorie, no matter what food is contained in. There is no such thing as calorie quality
in the absolute sense because all calories are exactly the same since they’re preset
units of energy. What people really mean to say here, or at
least what I think they mean to say in most cases, is that not all foods are the same
and that your body will process different foods differently depending on their nutrient
profiles and their fiber content, which is true. So 250 calories worth of chicken and broccoli
will have a different effect on health and body composition, and we’ll be processed differently
in comparison to say 250 calories worth of jelly beans. The chicken and broccoli is going to be more
micronutrient dense, higher in fiber, it will provide protein for muscle recovery and growth,
it will be more satiating, it’ll have a higher thermic effect. So the calories are the same, but the food
they’re packaged up in is different and that will affect how your body handles those calories
once they’re taken in. So that’s just something to keep in mind here
because if someone tries to tell you that not all calories are equal, or a calorie is
not a calorie, then you all ready know right there that they don’t fully understand what
they’re talking about on this issue. And then the second big error people make
is that because certain foods are processed differently within the body and can have differing
effects on body composition and overall health, they’ll then make this massive leap into saying
that calories don’t matter and that calories in versus calories out is somehow irrelevant. Again, it is true that certain foods will
have different effects within your body in terms of how they affect overall fat loss,
but the way that food quality impacts this, is still primarily a result of how it influences
net energy balance. So it’s still impacting the total calories
your body is absorbing versus the total calories that it’s extending. For example, protein has a higher thermic
effect in comparison to carbohydrates or fats, meaning that your body has to expend more
calories in order to digest it. So if you eat 100 calories worth of chicken
versus 100 calories worth of sugar, your body will have to burn more calories to digest
the chicken, so it’s literally affecting the calories out portion of the equation. The same thing goes for fiber. If you eat a higher fiber diet, you actually
end up absorbing a lower amount of calories from your protein and fat intake. And so in this case, the calories in portion
of the equation as being affected. So yes, the total calories you’re consuming
on paper is not the whole story because 100 calories worth of one food might act differently
in your body versus 100 calories of another food, but at the same time, keep in mind that
the way those foods impact fat loss differently once they’re actually in your body is still
by effecting the total calories your body is absorbing versus how many it’s expanding. And so net energy balance is still the ultimate
bottom line here. And to say that calories don’t matter or that
calories in versus calories out is irrelevant, it’s just flat out incorrect. When it all comes down to it, fat is a stored
form of energy and the way you stimulate your body to release that fat for energy is by
creating an energy deficit where the amount of energy that is available from the food
you’re eating is less than what your body requires to fuel itself throughout the day. If that’s the case, then your body will break
down its existing fat stores to obtain a source of energy. And on the other hand, if the amount of available
energy from the food you’re eating meets or exceeds the energy demands of your body, then
your body has no incentive to break down its fat stores because the energy need is all
ready being met. So, all of what we’ve talked about so far
is partly a confusion in terminology that I wanted to clear up, and it’s partly a basic
misunderstanding of how calories in versus calories out actually works. But how do we tie this all together in the
practical sense? Well, first off, even if people who argue
against calories in versus calories out or using the wrong terminology in some cases,
there is some truth to what they’re saying. Again, not all foods act the same way in the
body. And so 2000 calories on paper from one combination
of foods will not necessarily produce the same fat burning effect as 2000 calories on
paper from a different combination. However, and this is the important part, this
is only true up to a limited degree. In other words, you can only use “food quality”
to positively influenced fat loss up to a certain point. And once you hit that point, then it really
is just about managing your calories on paper. So if your diet is really poorly structured,
you’re eating a low protein, low fiber, it’s centered around calorie dense, high fat, high
sugar foods that don’t fill you up, you aren’t weight training, and then you go ahead and
fix those issues. So you start basing your diet around minimally
processed whole foods. You’re getting in at least 0.8 grams of protein
per pound of body weight daily. You start eating more vegetables and more
high fiber foods. You start weight training. Yes, that alone will help you lose fat in
the initial stages, probably without you even needing to track your calories at all. A lot of that is because you’ll just be eating
fewer calories by default, since less processed foods tend to contain fewer calories relative
to their volume, and it’s also partly because the overall composition of your diet is going
to be more favorable. That’s because of the higher thermic effect
of the protein, the fiber, possibly certain hormonal adjustments from optimizing your
micronutrient intake, and then if you start weight training on top of that, more calories
are going to be diverted to your muscle tissue as well. So in that sense, by simply improving your
food quality, you end up losing fat. However, once your diet is all ready relatively
clean and it has that balanced macronutrient breakdown in place, there’s really not much
else you can do in terms of manipulating food quality to continue losing more fat. The improvement in food quality will help
you out at the start, but when your fat loss eventually stalls, at that point it really
is just about managing your calorie intake versus your calorie expenditure on paper. I think if it’s all about eating and cleaning
your fat loss plateaus, what do you do then? You can only keep eating cleaner for so long
before it isn’t practical or before it isn’t even possible anymore. So improving on your food choices is ultimately
a game of diminishing returns until it eventually has no return at all. Now this doesn’t necessarily mean you have
to track every single calorie you eat 24 hours a day, seven days a week. Though I do think most people should be tracking
to some degree, at least in the beginning stages, but the bottom line is that you do
have to be in a calorie deficit to lose body fat. You do have to burn more calories than you
consume overall. And for most people, a good sweet spot to
aim for is going to be about 300 to 500 calories below maintenance per day. So to sum up everything we’ve covered, both
your calorie intake on paper and the quality of the foods you eat, matter for fat loss,
and certainly matter for overall health, for gym performance, muscle growth, etc. And you should focus on both. It’s not one or the other. However, when it comes to the goal of losing
body fat, it really ultimately does come down to creating a calorie deficit within your
body. That calorie deficit can be partly influenced
by your food choices in your macronutrient breakdown, but this is only true up to a limited
point. And once you have a decent nutrient-rich whole
food diet in place, calories in versus calories out is still the name of the game no matter
what, and that’s where your focus should be if you want to maximize your results over
the longterm. If you found the tips here helpful and you
want to learn exactly how to bring this all together in terms of an actual step-by-step
eating plan, so the right amount of calories you need, the macronutrient breakdown, recommended
food choices and other details so that you can lose fat and gain muscle as effectively
as possible. Then make sure to take my physique quiz over
at, because that’ll get you started with not just the proper nutrition
plan, but also the proper training plan for you based on your specific goals, body type
and experience level. You can click up here for that or use the
link in the description box below. When it comes to proper supplementation, you
can also visit to check out my research-backed, no BS formulas
to help fully streamline your program and optimize your overall results. The link for that is also in the description. And as always, make sure to hit that like
button, leave a comment down below and subscribe if you haven’t all ready, in order to stay
in the loop on all of my latest content. Thanks for watching guys, and I’ll see in
the next video.

80 thoughts on “Calories In Vs. Calories Out (Fat Loss Myth Or Fact?)

  1. Hope you guys found this piece of advice helpful. Comment below and let me know what you think about it.

    You can also take my physique quiz at to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level.

    Thanks for watching and see you in the next video.

  2. It triggers me so much when people say they cant lose what even when they claim they eat less calories than they use daily, then i ask how is their maintenace and they have no idea

  3. Very helpful video that to be fair if people actually watched it and took note it has the potential to really help turn someone's life around in terms of their food consumptions quandaries… Top man!!

  4. Thanks Sean. The big question is how much the body's metabolism — ie how efficiently energy is extracted from food — can vary according to hormones, energy demands, etc. There can be unmetabolized calories in the bodies waste products, which can completely change energy balance. Or energy can be metabolized into a higher body temperature. so there are a bunch of variables in play.
    I saw an interesting study recently . Mice that were fed a fixed amount of calories once a day lost weight compared with mice that were fed the same amount of calories but over 3 times a day.

  5. Thank you so much for your video bro. Great one. This is why I've been doing Intermittent fasting, in my channel I talk almost daily about that. The best thing you can do is fasting in order to lose weight and become healthier. Too much food in your body is harmful.

  6. A gram of protein is 4 calories. That protein can be used only once. If it used for muscle or any other necessary process, which it will be preferentially, then it cannot also be used for energy. The problem with CICO has nothing to do with the "quality" of the food or the way the body metabolizes energy sources, but that some of the calories that you count won't ever be in the energy cycle to begin with.

  7. Good point that's why I notice this "net carbs" labels on many foods. They are trying to convince people they can eat more of it lol

  8. Someone help please! I been cutting for the last 4 months and still can lose weight. I used to eat 325g carbs and now I’m at 180g carbs and still same weight.
    Any idea?

  9. I know I keep saying this, but damn Sean is back at it again with the absolutely no-BS content. Nowadays that info is worth its weight in gold given how much crap is being sold by influencers.

  10. Sorry Sean – but humans are not herbivores. Calories are an artificial construct that is not known to the human body. We are designed to eat meats and fats predominantly. Protein is a CELLULAR BUILDING BLOCK and the body does not prefer to use it as a FUEL. TO convert to fuel it has to work an inefficient bio-process to break it down (30-40% net loss in so called calories) – and that waste is what is called "the thermal effect of food". It is MUCH better to err on too much protein since the body would rather just DUMP/WASTE excess protein (urine) rather than spend energy converting it to glucose then to fat (two levels of conversion). But the whole CICO model is BOGUS. NO FOOD is proximate identical to any other food – caloric content varies enormously by size of fruits, where it grew (solar energy converters), how much sugar, starch it contains etc. Animal meats and fish also vary radically in caloric content basted on what season it was harvested in and what the animals grazed on – fat content can be highly marbled or quite lean even within same cuts of meats. At best CICO model is only a very rough guesstimate of what the energy content of food potentially is (but if one can't digest it to begin with its just poorly absorbed to begin with). The whole preoccupation with calories is a waste of time if one is eating naturally by natural appetite sensing. Just eat whole foods that have good nutrients and it will be impossible to over eat. Our bodies sense NUTRIENTS NOT CALORIES. Most people are carb sugar addicted and are literal drug addicts. Most hunger arises from the sugar crash that never satisfies. Salt deficiency is also what is driving most people's taste demands – and the food marketers are brilliantly programming everyone to grab a bag of salty chips or crap food to get their salt fix that their brains are programmed to grab. Humans are 85% carnivores and if eating natural meats/fish/eggs and good natural fats and only seasonal small portions of fruits (not the super GMOd/hybrid extra large and sweet kind) then it will be impossible to over eat. At the bottom it is IMPOSSIBLE TO BURN OWN BODY FAT in a high insulin context above fasting insulin levels. If we eat 3 meals a day of sugars and starch laced foods (and not even snack) the only time one will burn body fat is for a couple hours into their evening sleep when insulin moderates. It takes 6+ hrs for insulin to drop from a high carb eating binge before one can burn body fat again.

  11. What are your thoughts about using a fitbit to track the calories burned? Thanks for the info, like always on point. 😁💪

  12. I'm going to show this video to my mom. She tries so many different diets and never losers more than a couple of pounds that is just gained back. I always tell her you have to burn more than you consume but you explain it so much better.

  13. just giving you a heads up. you should consider watching Dr. Ken Berry's recent calorie video. i think it might change your stance on this topic

  14. I left a question on your site recently about wrist pain, but I have done some research and asked for advice from the gym manager and other people there. The manager told me to ease the grip when doing the chest press. Also, I may buy your book too possibly.

  15. The reason this is all a hard pill to swallow for so many is because of the sheer amount of lazy people who refuse to count calories. For whatever reason it’s like mission impossible for a good majority.

  16. Hey Sean like how you put a summary in the description you’re one of the very few who do so. Not that I don’t want to watch but it’s convenient and helps deaf individuals as well. Thanks Sean my fav fitness YouTube channel!

  17. As always, excellent content Sean. we can always rely on you for the truth and a no B.S. approach for maximum results.

  18. Great explanation about the topic. With so many "gurus" out there claiming a lot of bs, it's necessary to keep remembering the basics.

    And what your opinion about eating carbs and fats in the same meal on a bulk.? Do you think it makes fat store more easily.?

  19. Eating low glycemic index food or a Avocado 1 time a day but eating fast food the rest of the day + not moving. will fix nothing lol

  20. Calories matter but calories in calories out idea is absolute bullshit.

    Converting protein to glucose is very expensive and makes a lot of nasty byproducts. If you ate 2-3 pounds of meat and your body converted it all to glucose, you would literally die from eating just one meal. That is how rabbit starvation works. Thankfully your body is smart enough to not KILL you most of the time: it only converts protein to glucose when it NEEDS more. So you can effectively eat all the protein you want and the calories in it literally do not matter at all for weight loss.

    In one study they gave participants who did no exercise one of three supplements to take with each meal. One was pure carbs, one was soy protein, the last was whey protein. The ones eating the carbs got fatter. The ones eating the soy had zero effect. The ones eating the whey protein gained lean muscle mass and reduced their body fat percentage slightly.

  21. Hey Sean, so 0.8 grams of protein is really all that is needed to build and maintain muscle? I weigh 162lbs. and I am currently cutting to 10% body fat before bulking. I have been trying to get 1 gram of protein per pound of bodyweight, but would definitely eat less if there is really no benefit to eating more than .8 grams. Thoughts?


  23. I think what Sean, is trying to say is eat clean , eat how how much your body needs to function in normal conditions and increase quality food if your are into some sort of physical training, to keep your body in shape. Once again thank-you , Sean.

  24. Sean. You have great hair. That style looks great on you. You look younger for some reason in this vid 🤘🤓

  25. Sean
    Overweight and trying to loose fat. Do I still need to consume the amount of protein using 0.8 x (my current weight) ? With the total calorie deficit?

  26. Hey so, I’m intermitting fasting rn and I wanna gain or at least keep the Muscle I have rn, should I eat a surplus in the window, or a deficit. I’m trying to lose fat to see my abs and I wouldn’t mind having some guidance

  27. Sean you are very articulate in giving every possible angle of the facts or misconceptions of an everyday layman has, an average gym goer or results of medical research. why they might be or think they're right etc…. kudos to you.

  28. deficit will only go so far…fat gain is due to hormones (i.e., cortisol, insulin, test, etc.)….get these in check with a slight deceit and IF….you should be good…its not really just cals in vs cals out….body doesn't really work that way

  29. Wow. Too many people are misinterpreting Sean’s point. He’s not saying to count calories. He’s saying calories MATTER, and they do. I even found one comment advocating for Ken Berry’s advice. Ken Berry literally wrote a poem about the merits of eating bacon, cheese, and butter. He’s a Keto guy with a paunch belly, and Americans love him because so many are very willing to “sustain” a diet as long as it includes fatty meat and cheese along vegetables soaked in butter. As far as the science, Ken and Sean are actually saying the same thing about calories but in a very different way. But people should listen to Sean because he’s an advocate for LONG TERM HEALTH by way of a sustainable, well rounded, whole food diet combined with physical fitness. Ken is making money by pandering to Americans (should I say duping?) that love their steaks, bacon, and butter-slathered greens to clear their conscience.

  30. Always great work you put in, I truly enjoy listening what you post & very clear & realistic….that's why so far I like your channel only! I have a question & wondering whats your opinion in this, if on calorie deficit do you count green vegetable like broccoli etc or you dont have to count? Is it limitless to eat greens only without counting.


  31. Counting calories really helps but going to starvation number 1400 with a run and my part time work leads to lethargy and weight gain. The weeks i am rushing all day riding my bike and trainimg though eating the same I gain weight. Im now sick as well and cant stomach training.

  32. Hey Sean and community, just a question here. Will doing a boxing class 2 times a week for 1 hour have negative side effects for muscle loss? Im doing hypertrophy training 5 times a week and i keep my calories in the right surplus range

  33. Great video! Thanks for taking the time to cut through the confusion and verbalize this in a way that makes sense to the masses

  34. Only recently discovered you, really like your approach, now wading through your videos, relevant to me or not..thank you..

  35. On point Sean! Cleen eating and hitting plateaus are beated only with calories in/out count, all else remaining equal

  36. It has been proven many times and in any articles that weight gain and weight loss is fundamentally a hormonal question, not a calorie question.
    You can still say it's a calories problem, but when calories IN influence calories OUT, and you readjust your calories IN everytime to create this deficit, you fail to understand the link between the 2: hormones.
    Any person with a diabetes problem, hormonal problem, thyroid problem will tell you the same thing.
    What you eat, and when you eat, will have an impact on your calories out. So you can still say that in the end, it's calories in vs calories out, but without looking at the overall picture, strategies to create this deficit, it's useless. In other words, depending on food and meal time choices, you will have a easier or harder time creating this deficit, and maintain it on the long run. Thus, it's not just calories in vs calories out.

  37. Fantastic Sean. I'm literally roll my eyes and want to jump off a bridge every time I hear this. Especially from people who would be considered "experts". This is purely speculation but I wonder if this mindset began from people who just didn't lose weight on a diet and were sick of tracking. It almost takes away the responsibility and onus from someone if just eating less doesn't bring about weight loss. I love your thoughts on this and I totally agree. I also know that I have definitely run into many people who espouse this mindset that just mean that you don't have to TRACK calories to lose weight. Although as you have pointed out in a previous video that can only get you so far. Anyways as always thanks for the great video!

  38. Hey I'm 15 years old and I am 170 pounds I have decent sized arms I bench almost my whole body weight about but I have a size 32 inch waiste and I'm trying to get my stomach flat it's not to big but there's some fat there how do I loose it. please let me know if you have any advice for me

  39. In my teenage years my best friend and I've had eaten a lot of junk foods, and I mean a lot. Pizzas, chocolates etc. Never cared about calories. I've always been skinny, but my friend on the other hand has always been fat. Given that we were spending most of the time together and eating the similar amount of foods, sometimes I even had eaten more as I didn't have any weight problems, we could never explain why he was gaining weight and I've never did, but I do know that it would have been just irresponsible for me to say that he was just over eating and that he didn't understand calories.

  40. It’d be great if someone could respond to this. I don’t have a gym near me or anything and so I made my own plan at home with some dumbbell usage. So my plan is Saturday and Monday is pushups and abs, ranging from 1-2hrs, but a must of over 1,500 pushups to failure and abs are my rests for pushups. Sunday and Tuesday are my leg days with dumbbells for squatting, deadlifting, and lunches, also abs for rests. Wednesday and Thursday are shoulders, biceps, and abs again. Fridays are my rest days with abs at night. For all these exercises I typically go to failure or close to failure, but my calories consumptions are over the roof with perhaps 500 calories? I was on a deficit for about 2 years and I got down to an 8% BF. Now it’s hard for me to eat, since I somehow have a huge appetite and my body doesn’t know when it’s full. Are these exercises too much or too little for the amount of calories I’m eating?

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