CICO Diet Calculator

Calories Consumed:
Exercise Calories Burned:

Results:
Net Calories:
Weight Change (in kg):


Result:

If you’ve spent any amount of time researching diet plans, the term “CICO” has probably popped up on your radar. Standing for “Calories In, Calories Out,” the CICO Diet is a simple yet effective approach to weight management. This article explains how the CICO Diet Calculator works and why it’s a helpful tool for managing your weight.

The Principle of CICO: Simplicity at Its Best

The idea behind CICO is straightforward: to lose weight, you need to consume fewer calories than you burn. Conversely, to gain weight, you need to consume more calories than you burn. Maintaining weight? Keep those calories balanced.

Science Behind Caloric Balance

Basal Metabolic Rate (BMR)

This is the number of calories your body requires to maintain basic physiological functions, like breathing and circulation. It’s the energy you’d expend if you were to do nothing but rest all day.

Total Daily Energy Expenditure (TDEE)

This is your BMR plus the calories burned through physical activity and digestion. It’s the total number of calories you need to maintain your current weight.

Core Features of the CICO Diet Calculator

  1. BMR Calculation: Your age, height, weight, and gender are used to calculate your BMR.
  2. TDEE Estimation: Incorporates your activity level to give a more accurate caloric requirement.
  3. Caloric Goals: Determines the number of calories you should consume daily based on your weight management goals.
  4. Macronutrient Breakdown: Offers a suggested ratio of proteins, fats, and carbohydrates.

How to use it?

  1. Enter Personal Information: Input your age, weight, height, and gender.
  2. Choose Activity Level: Select how active you are on a typical day.
  3. Set Your Goals: Decide whether you want to lose weight, gain weight, or maintain your current state.
  4. Review the Output: The calculator will generate your TDEE, recommended caloric intake, and macronutrient ratios.

Avoiding Common Mistakes

  1. Inaccurate Data: Ensure you accurately measure your weight and height for precise results.
  2. Overestimating Activity Level: Many people think they are more active than they actually are. Be honest in your assessment.
  3. Ignoring Macronutrients: While the focus is on calories, the type of calories consumed also matters.

FAQs

How To Calculate CICO Diet?

Calculating the CICO (Calories In, Calories Out) Diet involves two primary steps:

  1. Determine TDEE: Calculate your Total Daily Energy Expenditure (TDEE) by considering your age, weight, height, and activity level. This will tell you the number of calories you need to maintain your current weight.
  2. Set Caloric Goals: To lose weight, aim to consume fewer calories than your TDEE. For weight gain, aim for more. To maintain, stick to your TDEE.

Is CICO The Best Diet?

The term “best” is subjective and dependent on individual needs, lifestyle, and health conditions. CICO is praised for its simplicity and effectiveness for weight management. However, it doesn’t necessarily consider the nutritional quality of the calories consumed. Therefore, while it’s a solid approach for controlling weight, it might not be the “best” diet for overall health for everyone.