LUCAS HEDENBÄCKFounder at Superhuman Protocol

Calories in vs out is BS, here’s why:

2 Sept 2026 · 1 min

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1:07

In this solo monologue, Lucas Wilhelm Hedenbäck argues that the popular "calories in versus calories out" (CICO) model is a gross oversimplification of human metabolism. While acknowledging that energy balance matters, he emphasizes that the body is a dynamic, adaptive system where the source, timing, and quality of calories profoundly affect hormonal responses, insulin sensitivity, nutrient storage, and overall energy expenditure. He contrasts 3,000 calories from low‑quality processed foods with the same amount from well‑timed meals rich in high‑quality protein, real carbs, and healthy fats, claiming the outcomes differ dramatically. Hedenbäck highlights factors often ignored by CICO advocates—digestion, hormone signaling, circadian biology, and nutrient synergy—and stresses that for performance, muscle gain, recovery, and sustainable fat loss, context and food quality are far more important than mere calorie counting.

Chapters

Calories in versus calories out is the biggest lie in modern fitness. You haven't met true arrogance until you've met someone who just discovered calories in, calories out, and think that's the full picture. Here's the truth: yes, energy balance matters, but your body is not a math equation. It's a dynamic, adaptive system. 3,000 calories from pizza, seed oils, and processed food versus 3,000 calories from 4 well-timed meals with high-quality protein, real carbs, and healthy fats— not even remotely the same outcome. Why? Because what you consume changes how your body functions. It affects insulin sensitivity. It shifts hormone levels. It dictates whether nutrients are stored or burned. It regulates energy output, not just intake. The food you eat literally determines the way your body expends energy. So even if calories are equal, the response isn't. That's the problem with that if it fits your macros and just track your calories mentality. It's reductionist. It ignores digestion, hormone signaling, circadian biology, and nutrient synergy. If you care about performance. Muscle gain, recovery, or even fat loss long-term, context is everything. Stop treating your body like a calculator. It's a chemistry lab, and quality inputs always beats sloppy math.