{"id":12859,"date":"2025-01-04T04:31:19","date_gmt":"2025-01-03T21:31:19","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12859"},"modified":"2025-01-04T04:31:19","modified_gmt":"2025-01-03T21:31:19","slug":"how-to-do-the-calories-in-calories-out-cico-diet-using-myfitnesspal","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12859","title":{"rendered":"How to Do the Calories In, Calories Out (CICO) Diet Using MyFitnessPal\u00a0"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/01\/how-to-do-cico-diet-1-1024x643.png\" class=\"attachment-large size-large wp-post-image\" alt=\"How to do the CICO (Calories In, Calories Out) Diet | MyFitnessPal\" \/><\/p>\n<p>You\u2019ve likely heard about the Calories In, Calories Out (CICO) method for managing weight. It\u2019s probably the most popular approach\u2014and the most effective.&nbsp;<\/p>\n<p>The concept is pretty straightforward: To lose weight, you need to consume fewer calories than your body burns. And if you consume <em>more<\/em> calories than your body burns, you gain weight. CICO is a flexible approach to weight loss backed by science (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3447534\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).&nbsp;<\/p>\n<p>If you&#8217;re new to the CICO diet or calorie tracking in general, you may not know exactly where to start. And you may know that <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> can help you track your calories and nutrients. In fact, <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> can be your best friend on the CICO diet. The app can help you set your goals and stay on track when you\u2019re tracking.&nbsp;<\/p>\n<p>Wondering how to use <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> can help with the CICO method? Let\u2019s get into it step by step.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-step-1-set-up-your-goals-in-myfitnesspal\"><strong>Step 1: Set up your goals in MyFitnessPal<\/strong><\/h2>\n<p>First, when you sign up for MyFitnessPal, the <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">app<\/a> will ask you for some essential info: your age, weight, height, sex, and daily activity level.&nbsp;<\/p>\n<p>Your answers help calculate the most important stats that make the CICO method work:<\/p>\n<p><strong>Your Basal Metabolic Rate (BMR)<\/strong>: The number of calories your body burns at rest just to maintain basic bodily functions.<\/p>\n<p><strong>Your Total Daily Energy Expenditure (TDEE)<\/strong>: The total calories your body burns in a day, factoring in your activity level (e.g., how much you exercise, whether you have a physically demanding job, etc.).<\/p>\n<p>Next, you\u2019ll choose a goal:<\/p>\n<ul class=\"wp-block-list\">\n<li>Losing weight<\/li>\n<li>Maintaining your current weight<\/li>\n<li>Gaining muscle&nbsp;<\/li>\n<\/ul>\n<p>If your goal is weight loss, <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> will suggest a calorie goal that will put you in a calorie deficit. If you meet that goal, you\u2019ll consume fewer calories than you burn each day.&nbsp;<\/p>\n<p><strong>Calories Consumed \u2013 TDEE = calorie deficit<\/strong><\/p>\n<p>Then you\u2019ll set a goal for how quickly you\u2019ll lose weight. <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> will ask you how much you\u2019d like to gain or lose per week.&nbsp;<\/p>\n<p>You can choose to gain either 0.5 lbs or 1 lb per week.&nbsp;<\/p>\n<p>For weight loss, you\u2019ll choose either 0.5 lb, 1 lb, 1.5 lbs, or 2 lbs per week as a goal.&nbsp;<\/p>\n<p>You can also choose to maintain your current weight.&nbsp;<\/p>\n<p>The standard recommendation for safe weight loss is a calorie deficit of 500-1000 calories per day, which typically results in losing 1 to 2 pounds per week (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3447534\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>).<\/p>\n<p>But a bigger deficit doesn\u2019t mean faster weight loss, according to Stephanie Nelson, RD, MyFitnessPal Lead Scientist. In fact, 68% of <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> users who achieved at least 90% of their goal weight <strong>lost less than 1 pound a week on average.<\/strong><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-step-2-log-what-you-eat-aka-your-calories-in\"><strong>Step 2: Log What You Eat (Aka, Your \u201cCalories In\u201d)<\/strong><\/h2>\n<p>When you log what you consume throughout the day in MyFitnessPal, you\u2019ll know what the \u201ccalories in\u201d part of your CICO diet looks like.&nbsp;<\/p>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a>\u2019s food database includes millions of food items, from grocery store staples to popular restaurant meals.&nbsp;<\/p>\n<p>To log your meals and snacks, search for the item in the database and choose the items you had, and add them to your diary. Ideally, choose from the \u201cBest Matches\u201d options in the app.&nbsp;<\/p>\n<p><strong>Pro tip: <\/strong>Upgrade to Premium to access our barcode scanner. It makes logging packaged foods even easier.<\/p>\n<p>Cook from home or meal prep often? You can add your own recipes to <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a>, too. Enter the ingredients you used, and the app will calculate the total calories and nutrients for the entire dish or per serving. This is super helpful if you like to make the same recipes on repeat.&nbsp;<\/p>\n<p><strong>Pro tip: <\/strong>Weighing or measuring and portion sizes can help improve logging accuracy\u2014but any logging is a win! It\u2019s all about progress, not perfection.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/12\/cico-diet-success-story-patrick-1024x643.png\" alt=\"How Patrick Achieved His Weight Loss Goals With the CICO Diet | MyFitnessPal\" class=\"wp-image-60458 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/cico-diet-for-weight-loss-success-story\/\"><strong>How Patrick Achieved His Weight Loss Goals With the CICO Diet &gt;<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-step-3-log-your-exercise-aka-your-calories-out\"><strong>Step 3: Log Your Exercise (Aka, Your \u201cCalories Out\u201d)<\/strong><\/h2>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> makes it easy to log the calories you burn, whether you manually log workouts or sync the app with a fitness device, like a Fitbit or a Garmin.<\/p>\n<p>When you break a sweat, log it. <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> can estimate your burn for all kinds of exercise, from strength training to running to swimming.&nbsp;<\/p>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> will take your exercise calories burned and adjust your daily calorie target for you.&nbsp;<\/p>\n<p>For example, if you have a goal of 1800 calories per day and you burn 300 calories doing exercise, <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> will update your remaining daily intake to 2100 calories. And if you sync your fitness device, your calories show up automatically!&nbsp;<\/p>\n<p>Some <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> members choose to turn off this feature, which is easy to do in the app. If you do this, you can still log your exercise, but the calories won\u2019t get added back to your goal.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-step-4-add-macros-to-the-mix\"><strong>Step 4: Add Macros to the Mix<\/strong><\/h2>\n<p>Not all calories are created equal! Calories consumed is the crux of the CICO diet. But paying attention to macronutrients (proteins, fats, and carbohydrates) can help you optimize your results.&nbsp;<\/p>\n<p>\u201cOne downside of focusing solely on calories in vs. calories out during a weight loss journey is that it doesn&#8217;t teach us the importance of the nutrients in those calories,\u201d says Melissa Jaeger, RD, LD, Head of Nutrition at <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a>. <\/p>\n<p>\u201cTracking with MyFitnessPal can help you not only identify your total daily calories but also key nutrients to support your overall health and wellbeing when it comes to weight loss such as protein, fiber, saturated fat and more!\u201d<\/p>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> has tons of food data, including macros. When you log foods, you can check in on your daily macros on the \u201cNutrition\u201d tab. (If you\u2019re a premium member, you can find it right on your dashboard.)&nbsp;<\/p>\n<p>This section provides a breakdown of how much protein, fat, and carbs you\u2019re consuming, and how they contribute to your overall calorie intake.&nbsp;<\/p>\n<p>Adjusting your macros can help you meet specific goals. For example:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Higher protein <\/strong>can support muscle maintenance and recovery, especially if you\u2019re lifting heavy.<\/li>\n<li><strong>Balanced carbs and fats<\/strong> can keep your energy levels stable throughout the day, helping you avoid fatigue or mood swings.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> gives you a default setting of balanced macros for optimum general nutrition. If you have a premium membership, you can customize your macro goals, which is especially helpful when following a specific high-protein or ketogenic diet plan.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-step-5-get-your-data-and-review-your-progress\"><strong>Step 5: Get Your Data and Review Your Progress<\/strong><\/h2>\n<p>It\u2019s super gratifying to see a record of all your hard work. One of the most motivating aspects of using <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> is the ability to track your progress. Consistently logging can show you how well you\u2019re sticking to your goals. You can <em>see<\/em> what\u2019s working\u2014and what\u2019s not.&nbsp;<\/p>\n<p>In the app\u2019s \u201cProgress\u201d section, you can track changes in your weight, measurements, and fitness goals. <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a>\u2019s visual charts allow you to see trends over time, helping you visualize opportunities for improvement.<\/p>\n<p>Well, OK. Not <em>exactly<\/em>. No day is perfect. No two bodies are the same. Even when it comes to counting calories and macros, don\u2019t get hung up on being hyper-exact.&nbsp;<\/p>\n<p>Instead, strive for consistency over perfection. As Stephanie Nelson says, \u201cIt&#8217;s more sustainable to take a slower approach because you end up making changes that you can keep up for the long term. Rather than focusing solely on numbers, focus on smaller behavior changes you can make.\u201d<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-other-tips-for-the-cico-diet\"><strong>Other Tips for the CICO Diet<\/strong><\/h2>\n<p>Some more advice for using <a href=\"https:\/\/myfitnesspal.app.link\/VG7RDN0CMPb\">MyFitnessPal<\/a> to succeed on the CICO diet:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Log food ASAP<\/strong>: Whether it\u2019s before or right after a meal, logging food as soon as you can means you\u2019re less likely to forget what you had.<\/li>\n<li><strong>Set reminders<\/strong>: Use MyFitnessPal\u2019s built-in notifications to remind you to track meals and workouts.<\/li>\n<li><strong>Customize your experience<\/strong>: Premium MyFitnessPal members can adjust their macros, customize their dashboard, and tailor their experience to fit their goals.<\/li>\n<li><strong>Join the community<\/strong>: MyFitnessPal\u2019s <a href=\"https:\/\/community.myfitnesspal.com\/en\/\">member community<\/a> helps you connect with others on the same journey. Chat with friends and read success stories to stay motivated.<\/li>\n<\/ul>\n<p>With the right tools and mindset, the CICO diet can empower you with information and insights into what you\u2019re eating, how much you\u2019re burning, and help you reach your goals with some simple math\u2014and science.&nbsp;<\/p>\n<p class=\"has-text-align-center blue-box has-medium-font-size\"><strong>Check out some <a href=\"https:\/\/blog.myfitnesspal.com\/category\/weight-management\/success-stories\/\">success stories<\/a> from MyFitnessPal members to see how tracking has helped change their lives.<\/strong><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/cico-diet-with-myfitnesspal\/\">How to Do the Calories In, Calories Out (CICO) Diet Using MyFitnessPal\u00a0<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/cico-diet-with-myfitnesspal\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve likely heard about the Calories In, Calories Out (CICO) method for managing weight. It\u2019s probably the most popular approach\u2014and the most effective.&nbsp; The concept is pretty straightforward: To lose weight, you need to consume fewer calories than your body burns. And if you consume more calories than your body burns, you gain weight. CICO &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-12859","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"You\u2019ve likely heard about the Calories In, Calories Out (CICO) method for managing weight. It\u2019s probably the most popular approach\u2014and the most effective. The concept is pretty straightforward: To lose weight, you need to consume fewer calories than your body burns. And if you consume more calories than your body burns, you gain weight. CICO\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"admin\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/loudhdtv.com\/?p=12859\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.8\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"LOUDHDTV - Just another WordPress site\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"How to Do the Calories In, Calories Out (CICO) Diet Using MyFitnessPal - LOUDHDTV\" \/>\n\t\t<meta property=\"og:description\" content=\"You\u2019ve likely heard about the Calories In, Calories Out (CICO) method for managing weight. It\u2019s probably the most popular approach\u2014and the most effective. 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