“At Niagara Wheatfield and Upstate Physicians Medical Weight Loss, we believe in science-backed, sustainable weight loss. And one of the most important concepts to understand is the balance of calories in versus calories out.”
Let’s break it down.
Calories In
“Calories in” refers to the food and drink you consume—your daily energy intake.
GLP-1 medications like semaglutide and tirzepatide exert their biggest effect here. They:
- Suppress appetite
- Delay gastric emptying
- Increase feelings of fullness
This leads to a natural reduction in calorie intake.
That means fewer calories in—without the constant struggle of willpower.
And here’s the powerful part: patients can then redirect that energy to more meaningful areas of life—family, careers, parenting, exercise, and self-care.
Instead of constantly thinking about food, meals, and hunger, they often experience a kind of mental freedom that opens up space for better living overall.
Calories Out
This refers to the calories your body burns each day. There are four major components:
1. Basal Metabolic Rate (BMR)
- The energy your body uses at rest for vital functions—breathing, organ function, and circulation.
- Influenced by:
- Muscle mass (more muscle = higher BMR)
- Body size and weight
- Age (BMR decreases over time)
- Dieting (losing 20 lbs can reduce BMR by 300–400 calories/day)
2. Exercise Activity Thermogenesis
- Calories burned through structured exercise like walking, lifting weights, or biking.
- Intensity, duration, and type of activity all matter.
3. Non-Exercise Activity Thermogenesis (NEAT)
- The small movements you do all day without thinking: fidgeting, chores, walking between rooms.
- Lifestyle and job activity level affect this most.
4. Thermic Effect of Food (TEF)
- Calories burned digesting the food you eat.
- Protein burns the most:
- Protein: 20–30% of calories
- Carbs: 8–10%
- Fats: 0–3%
- A higher-protein diet boosts calorie burn slightly.
Putting It All Together
Weight loss happens when calories out exceed calories in.
GLP-1s help reduce “in,” and healthy movement and lifestyle help increase “out.”
This is not about starvation—it’s about strategy.
Want to Take Control of Your Health?
Try these helpful tools to get started:
- MyFitnessPal – Track your meals and calories with ease
- BMR Calculator – Find out how many calories you burn at rest (we’ll be adding our own soon!)
Ready to take the next step?
We’ll help you lose weight the healthy way—with science, support, and real results.
[Book your consultation here] or contact us at 716-389-0000.