Hi Thomas,

Thanks for taking the time out to respond to the article! At first glance, the CI/CO protocol is simplistic–if you eat more calories than your body burns, you’ll gain weight. And if you eat fewer calories than your body burns, you’ll lose weight. But truth is, many factors affect both sides of the equation.

Let’s talk about Calories-In, for example. Many diets can alter the number of calories you end up eating–like the ketogenic diet, which is highly satiating because of its high protein and fat content. For people who’d hate to obsess over calorie-counting, the ketogenic diet can be a very useful tool to help them stick to a calorie-deficit (even if they don’t realize it).

And on the flip side, there’s also Calories-Out (also known as TDEE), which consists of 4 basic components: Basal Metabolic Rate (BMR), Non-Exercise Adaptive Thermogenesis (NEAT), Exercise Activity (EA), and Thermic Effect of Food (TEF). If you change your body composition (put on lean muscle and lose fat mass), you’ll increase the number of calories you burn at rest (BMR). If you move around more throughout the day, even if you’re not consciously working out, you’re going to increase the number of calories you burn through NEAT. And if you increase your exercise intensity/frequency, you’re going to burn more calories.

Ultimately, I don’t quite see how you’re getting the idea that the CI/CO protocol is simplistic/ not actionable. Numerous factors can affect each side of the equation. And taken as a whole, it provides a solid working ground for those who’d like to lose weight.

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