Calories IN Calories OUT: What's all the confusion about?! 

this video has 18 minutes of pure information and in two years gets 80k views and you have your Vshred talking shite for 9 mins and gets the same views in a day... underrated af

So sick of people trying to scare others into thinking they are "broken" and calories do not really matter. A LOT of the times they are also selling their "cleanses" and PH balancing "supplements". Aka just trying to scare you into paying them. UGH. Thanks for this video Layne.

Nailed it, man. Well put together. Glad to see that your following is starting to grow. Definitely need more people at least advocating a realistic look at things.

If i hear one more person say that calorie in calorie out does not work, I'm going to lose my mind. It's common sense. We try to make everything so complicated.

Bahahaha I freaking died at the "calorie deficit controls mass loss not fat loss" and you're like "...alrighty then..."🤣🤣🤣🤣👌👏

You helped me so much with this video! Keto left me skinny fat and I'm trying to correct it by going to a CICO protocol. Thank you for bringing much needed clarity!!!

I almost fell out of my chair at "It may be your opinion but you're a dumbass for your opinion" lolololol Absolutely brilliant and well explain man, keep crushing these educationals!

THIS is absolutely outstanding! Love your passion for the science and your ability to dumb it down! THANK YOU

Just love your delivery. Your very smart and so entertaining. Thankyou.

This video is so great! Just discovered you on youtube yesterday and have already watched 10+ videos. Love your science-based channel! Keep it up!

This is the holy grail of fat loss information. Dude literally explained everything in the most coolest way. Kudos!

I think the thing overlooked is that the average modern non-athletic person eats too damn much and is probably why after people go off any diet they gain weight back. There seems to be no way to simply lose all this weight and then BAM, you're fixed! Now go back to eating they way you used to and you'll never gain weight again. So people may ask, "Does that mean I have to be on a diet for life?" Well, maybe we need to rethink what the proper amount of food is that we adults actually need. Probably a lot less than than we think.

Loved the video as always!! I would love it if you'd put the studies you mention in the description box! It would make it easier to find them for those who want to read them :)

Even though this is an older video, its excellent and needs more views!

Absolutely loved it as always! Makes sense to me! Not saying it is always easy to get mastered ,but it is always true. Thanks for always providing such amazing content!

Thank you !!!! Glad u got nerdy on us all. Keep it up

Holy Sh*t how your videos have changed! That's great to see

read the title as Cookies N Cream

Thank you Layne, love your passion

Fantastic rebuttal Layne! I am enjoying each video on this series ! Could you include the links for the studies you quote for all of us who want to read them? It would provide more value!

What will your next rant be? I've been become addicted to them, Doc HAHAHA!

Great content Layne. Articulate, concise and clear 💪🏼💪🏼💪🏼

One more thing..Certain amount of proteins and fats are used as actual tissue replacement, so this food is not used for energy...That adds up to thermic effect of food...Thats why carnivore works like a charm because of thermic effect of protein and tissue replacement ( process require energy) and lower insulin due to 0 carb...

Incredibly well explained, many thanks for your exceptional content.

Great Job Layne.Keep up Your Great Work!I Love it and You are so Informative.Love Your Humor!!

It’s all about the numbers. The deficit. No matter what diet or nutrition plan you are on . Bottom line!😊

Well said mate! Love your content.

Awesome video cleared up so much confusion about this subject thanks for the explanation

How do I know what is the correct number of calories for my deficit? Over what period of time should I notice change?

I have gone back to calorie counting. No matter what diet I follow it comes down to calories in, calories out and counting calories means that no food is restricted. However I do try and eat nutritious foods that will fill me up rather than food that doesn't.

The study you referred to by Dr. Kevin Hall (the 4 week interventional study) was a pilot study and has been shown to have major flaws. Calories in vs Calories out does matter. It is the way you choose to achive that deficit that results in different forms of eating styles.

Does a low thyroid cause wt loss to be more difficult? Can u site some studies that say yes or no thx!

Hey Layne! Since leptin levels decrease when you diet as a result of losing adipose tissue, are there any strategies that can be implemented to override hunger signals. Maybe increase leptin? I know refeeds (especially carbs) has been a strategy but do you think thats enough? THANKS

I love your vids man. I have a question. When I pinch my skin on my stomach or leg I feel these little bums under my skin. Recently I have been doing internment fasting. So are those little bumps fat reserves? And I losing weight or gaining,

Great info as always Layne !!

Super easy concept. Not sure why it’s so difficult for people to understand.

There was a four week study... nice!

LMAO at the end “I’m Out”🤣🤣

Bio Layne, murderin bro science one vlog at a time

As long as I drink grass fed MCT oil from unicorn piss raised on Monster Island and while fat adapted, CICO doesnt apply.

Thank you!! This video is awesome. There is so much bullshit information out there. I appreciate you explaining this. I’m saving this one!!

This is the exact reason why I had to lead all the carnivore message boards because people were claiming was absurd. Some people are saying they're taking 6000 calories and still losing weight

Great info! Is it feasible that on a specific diet, the wasted calories can amount to say 7000 kcals per day, that without really trying or restricting intake or upping exercise, that one can effectively burn an extra 1kg of fat daily?

Really good. I would just add that for me, high fat high protein diet has led to maintaining CI. When high carb and sugar burning I eat more and struggle maintaining CI.

Question: If you eat more protein, you are going to be in more of a deficit, assuming you control total calories? Because it takes a lot more energy to breakdown that food type. I assume this isn't already taken into account with the normal recognize 4 calories per gram of protein? So is the real rough amount of calories per gram of protein around 20% less on the low end? Basically is the TEF already accounted for in the 4 calories per gram of protein? Love your videos, thanks for thanking the time and making all of these wonderful videos.

Hi Layne! Would it be possible for you to do a video discussing body types? Specifically the somatotypes... Somatypes? I don't know how it's spelled.

If my science teachers had looked like him I would have been a science major. Hell, I would have my PhD!

you are so right! I can eat pretty much what i want, as long that i have a defecit in calories vs my bmr, i lost 25 pounds in 3 months! And i was diabetic, now i'm off of all my med, and my blood pressure normalised too, so off this med too!!!! When you are loosing weight, indepedently of what kind of food you eat, everything normalizes!!!!! Biolayne, you've said the Truth!!!! you are the man!!!!

So if I’m aloud 2,300 calories a day which is my macros for weight loss but I don’t burn that will that lead to weight gain ?

I love your videos!! I have a question that touches on lots of your work with competitors-similar to a competitor, I restricted my calories for a VERY long time: I ultimately became anorexic but eventually restored my body weight. Unfortunately, when I restored my body weight, I still found myself underFAT despite achieving a “healthy” body weight. As you might expect, my hormones were still out of whack. I have since had two children and my body seems not to respond the way you’d predict to what SHOULD BE a caloric deficit. While breastfeeding, I overproduce milk and, relative to my calorie intake, should lose weight but that has not happened during either postpartum period. My body still seems very protective of maintaining a higher body weight than I’d like it to. Do you think this could be a lingering effect of having had anorexia, a byproduct of super high prolactin levels? I am confident that it is NOT the result of me underestimating my calorie intake as I’ve been tracking my calories for over ten years. Just curious what your take is on very long term ramifications of anorexia on hormonal balance and/or prolactin’s effect on weight loss. Thank you for your time and I hope you consider replying!!!

you know so much! keep up the great work!

Coach Greg would get wood watching this video! Great info!

*Excellent video as usual coach*

Nice 😎 well explained mate i understood everything u said and your spot on. Simple 👌

Layne, great video as always. I do really like you are starting to acknowledge hormones affecting the calorie in and out portions. Could you elaborate, what do you believe would be the most important hormones to make an effect for cico? I know you usually talk about healthy people. But what about leptin resistant, insulin reeietant overweight people, who are really let down by pure cico? Is there a scientific way in your mind for these people to approach cico by fixing their hormonal issues?

Can you make a video about when it’s time to cut calories after reverse dieting? How long should you reverse and how do you know when to cut when you are slowly gaining weight

This was a good one, even I can understand. Thanks!

Dropping knowledge! Top stuff

Very well presented. I had my suspicions that it was the fat loss that led to improvement in insulin sensitivity, possibly due to the fat threshold for that particular person. Low carb/Keto tends to be more effective for people with insulin resistance, but the inverse is found for people who are insulin sensitive. I’m curious whether Keto preserves more lean body mass in obese individuals who don’t perform resistance exercise. Maybe people don’t gain fat on Keto, as easily, because they simply cannot digest that much in such a short period of time and it’s eliminated?

Layne Im an athlete in college and I never really tracked but i gave my sports nutritionist food diaries sometimes and she calculated that I averaged between 2800 - 3200. For months and months I maintained at 122 5'4 BF % 16-17 (VIA the schools DEXA that we got every 6 weeks). My coach had us start a new strength program and put us on a calorie diet to try to consistently hit 3200 or above. I did that and after 6 weeks at my DEXA I was 3 pounds HEAVIER but my BF % was 14% ???

There’s no other video online where all this could’ve been explained better!

Love this!🙌

Sir question in the last study you mentioned there was no weight loss..does that mean that there were not fat loss also? Im just wondering maybe the no weight loss was somehow affected by some muscle gain? Thanks sir

Great content... question for Layne... people tend to over-estimate calories out and underestimate calories in... especially the calories out part...could you perhaps make a vid to give tips to try and get the "out" side more accurate?

30 flat earthers didnt like the reference 😂👌👌👌

Please be a college professor for a wellness course! I’d take it instantly. Your information gets to me so easily.

Hahaha loved the Mic drop. Can you please do a video exploring the science of prolonged water fasts, things like whether its muscle sparing or not

Excellent video . BUT I think the Instagram post was basically putting in a simplistic but roundabout way that its not as simple as counting calories consumed when certain foods can/do create a hormonal influence that increases energy expenditure. YES it ultimately comes down to CICO , but in certain eating plans ( lower carb / higher fat for instance ) it is harder to quantify how the weight loss occurred as sometimes the same calories in a higher carb eating plan did not yield similar result. BUT , YES if continued loss of fat is desired on ANY eating plan CICO is how it is achieved.

You look like Julian from Trailer Park Boys if he put down the booze

One of the most important videos i have ever heared ..and thats true .. Keto or carnivore make you eat less ..thats the key ..Not the hormone aspect only ....i tried once to eat the same food on keto for a 2 weeks ..then i start doing the same for the next two weeks but with cutting the quantity ...the results was amazing ..wieght started to get off ..Thanks for the amazing video

Great video, but does this theory assume that all calories in are utilised/absorbed by the body? Could a varing percentage of calories in (determined by diet), be unutilsed by the body? Affecting the cico theory.

Hi! So I have a question. Idk if you've read it before, but this book I read by Dr. Philp Goglia "Turn Up the Heat: Unlock the Fat-Burning Power of Your Metabolism" and he basically went into detail about how going into a calorie deficient diet isn't necessary and that by speeding up your metabolism through having more nutrient-dense meals and getting your metabolic heat to rise, you can not be in a calorie deficient and still burn fat. Could you maybe review the book, and clear up some of his claims for me? Thank you again!!!

Bravo coach !!

Just wondering, how can studies accurately equate for protein and calories when comparing diets of diets like keto require a lower amount of protein? Do they take into consideration and adjust calories to make up the difference in TEF?

Thanks for the lesson, maestro.

Kicking his ass with real science 🙌🏽

Thanks for a clear explanation

Layne, I love your videos lol. I feel sorry that you have to keep hammering this point home to people. I do have a question, though (non related). I do have trouble eating the amount of protein that I need daily (170 grams) and end up having to supplement about 60 grams to whey protein. It leaves my stomach stretched out for hours, if not a full day. Any advice on what I could do? Anyway, thank you for all the great content. Ordered your latest book today too, I'm excited to read it.

Layne doesnt stop with this guy i love it. He put out bullshit and is very upset that layne goes in on him.

Great video!

I am 5'7" and weigh 170lbs solid (down from 230), I cannot lose weight past this no matter what I do. Right now I eat 1600 calories a day (fitbit says I avg burning 3k), weightlifting at least 4 times a week, walk 15k steps a day, and sleep well about 7hrs on average with an 86 sleep score on my fitbit. I am probably around 17-20% bf at the moment. Wtf?!? Someone help me!!!

This stuff is so cool. Why tf did I not like my biology class back in highschool🤦‍♂️

One of the best videos yet. I am glad you took Ben P's advice :P . More educating less taunting :) BTW I believe Jamescant's entire claim revolves around exogenous "aid" _ even though that in turn is false as well as it too will only increase CO by way of changing MBR and NEAT.

On point, and spoken truth!

Teach a nutrition class at the University of Missouri in Columbia, PLEASE. Lol

Anyone have the facts on CICO non fasting how much it lowers your metabolic rate?

Duuuudeeee this was mingblowing! thank you!

Cool video. Good Info. I have one little critique. Any chance you can lose the echo?.

good thanks

Newest study! www.bmj.com/content/363/bmj.k4583

Get u big time! It's so frustrating to see peps arguing freely stuff they have no clue what they're sayin whereas we study decades all nuances of such subject...and simply be quiet. Let's not confuse a mere athelete with someone who's besides it is a phd in physiology, protein metabolism ...and so on .... I feel ya pal!! It's hard to bump into so much bs over instagram "Fitness expert"! Great work layne!

This video is amazing

Great video.

If a person starts exercising and still maintains a neutral calorie balance, what would happen to the composition of mass over time depending on the exercise protocol? Say 6 months, 1 year, 2 years.

Layne, could you do a video addressing bulk vs cut vs recomp for those skinny fat or close to it (i.e +15% BF and little to some muscle mass)? Vitruian Physique has as interesting video on it and suggests people with up to moderate amounts of body fat should consider lean bulking until they reach an FFMI of 21 and only then consider cutting instead of cutting first to reveal no muscle mass. What's your take on the matter? Thanks!

Can anyone explain: if a bodybuilder switches and get the same amount of calories from plants only, what happens?

Hey dude, thanks for the explanation. But I have another question regarding the energy required to recover from high resistance training. Many people say you'll burn energy even after the training, when the muscles repair themselves. Is it possible to figure out approximately how much energy you'd spend on those days? Also, is there a name for that energy expenditure? Because from what I've seen, all the bodybuilders say: "Dude skip cardio, you only burn that amount of energy, do resistance training instead, cuz you'll burn even after the training". Obviously when you build more muscle, your BMR gets bigger, but I'm wondering if that repairing muscle tissue has also a big energy expenditure. It would be also cool if you'd do a video on how is the BMR actually calculated, as in how much does the fat vs muscle "cost" in terms of energy. And is there a difference between the several types of muscle in terms of EE. Thanks again!

Good stuff

Do you have any videos about PCOS?

You are genius! I love the fact that you always back up with science and data. A lot of respects for you:)