It’s Easy, It’s all about Calories In vs. Calories Out, Right?

It’s Easy, It’s all about Calories In vs. Calories Out, Right?

By Dr. Rick Kattouf II


In the famous words of Lee Corso, ‘Not so fast my friend.’ No, it’s not about calories in versus calories out. It’s so much more, read on…

When it comes to nutrition and fitness, calories are always a hot topic, right? Everyone asks, “How many calories do I need to eat?” It is conventional thinking to take calories at face value and think that changing one's body composition is all about, calories in versus calories out. Sure, calories are important, but, getting leaner and achieving that amazing physique one desires is much more in-depth than simply a numbers game of calories in versus calories out. As I say in my 3-DVD set, Rx Nutrition “If it were as easy as calories in versus calories out, it would be that easy.”

I want to help individuals avoid being over-focused on calories and help them focus on other nutrition keys that are far more important. When it comes to nutrition, we do not want to live by a “bank of calories”, because if we do, we are going to end up bankrupt.

Let's review some real-life examples; these are examples where individuals ate the “right amount of calories”, but never got any body composition results. These were not one-time occurrences; rather, these individuals lived this way, nutritionally, more often than not…

An individual wants to eat 1500 cal each day and, this individual wakes up at 6 AM and does not eat until 10 AM. The 10 AM snack is a small container of yogurt; and then, lunch is a bed of greens with a grilled chicken breast. And then, the remainder of the 1500 cal is consumed from 4pm on. This is not going to produce any positive results because there was a large gap, 4 hours, upon awakening before the 1st meal was consumed. And, in addition, approximately 80% of the day's calories were consumed from the midafternoon on (sound familiar?). Even though this individual stayed on task with the “Bank of calories”, 1500, they still end up bankrupt and Zero body composition change.

Another individual has a goal of 2000 cal each day. On this day, they have a nice dinner planned, so, they want to be sure to “save up” calories during the day in order to enjoy the dinner that evening. They eat immediately upon awakening, 6 AM and then their next meal is lunch, 12 PM. In their bank of calories, they have only used up 800 cal, 'allowing' them to have a hearty 1200 cal dinner that includes plenty of food and a few adult beverages. And this was a typical day of nutrition, each and every day. Now, just like in the example above, this individual hit their calories spot-on, but, still, Zero body composition change.

These are just 2 of many examples of individuals trying to manage their nutrition using a bank of calories. Now, no mixed message here; calories, of course, are important and have their place. But, let's focus on what really matter so that we can avoid another calorie counting disaster…

Let's start with our TeamKattouf® principles of frequency and timing. Stick to these like glue and you will be on the right track. TeamKattouf® principle #1…

Fuel your body immediately, and I mean immediately upon wakening. Remember, we want to think about fuel like kindling wood for the fire; continue to throw small amounts of kindling wood on the fire all day long and you will keep your fire (your metabolism) burning.

TeamKattouf® principle #2…

Fuel your body every 2-3.5 hours thereafter all throughout the day; let's keep it simple, every 3 hours. If this means you need to set an alarm on your phone, schedule this in your daily planner, etc., do whatever it takes. We need to bring a ‘whatever it takes’ mentality to the table if we want to achieve our goals.

Now, the key to the high frequency of eating is that this will help to keep an individual from over eating at any meal/snack. In order to stimulate hunger every 3 hours, we have to eat the right amount of food. If we eat too much food at a particular meal/snack (this would be like smothering the fire and letting it die out), we are not going to be hungry in 3 hours. On the flip side, if we are hungry within one hour of our previous meal/snack, most likely, we did not eat quite enough.

And then, let's close it out with TeamKattouf® principle #3…

The macronutrient balance and eating healthy vs. Eating Right. At every meal/snack, have the ideal balance of carbohydrate-protein-fat (50% calories from carbohydrate, 25% protein, 25% fat).

By following the 3 TeamKattouf® principles above, you will help to change your mindset and take the focus away from a “bank of calories.” And, by following these principles, your calories will start to fall right into place.

 In summary, it is not a matter of how many total calories we consume on a given day; rather, the question is, how did we arrive at our total calories on a given day? How did you arrive at your total calories today?



Download the TeamKattouf® Nutrition LLC app: Apple  Android


Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, National Examiner,,, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.



Add Comment