Calories In/Calories Out: Simple Wisdom or Too Simplistic?

Tracy Astle
Oct 7
4 min read

If our bodies were machines, the idea of “calories in, calories out” might work perfectly. Put in less fuel, burn more energy, and voilà—weight loss.

But you and I know our bodies aren’t machines. They’re far more complex, dynamic, and responsive. And that means the old calorie equation leaves out some very important truths.

Today, let’s pull back the curtain on why reducing our bodies to math problems doesn’t do justice to the way God designed them—and why learning how your body actually works can bring both freedom and better health.

The Problem with the Simplistic View

You’ve probably heard it countless times:

“Weight loss is just about eating fewer calories than you burn.”

It sounds logical, even scientific. And sure, energy balance matters. But this statement is misleading because it ignores the many factors that influence how your body actually uses, stores, and processes food.

Some of those factors include:

Hormones: They play a huge role in metabolism, appetite, and fat storage.
Sleep: Lack of rest can alter hunger hormones, driving cravings.
Stress: Chronic stress changes the way your body digests and absorbs nutrients.
Gut health: The makeup of your microbiome affects how many calories you extract from food.
Emotions and mindset: Thoughts and feelings literally translate into chemical reactions in your body.

This is why two people can eat the same meal and have very different outcomes. And even more interesting—the same person can eat the same meal twice and get different results, depending on the circumstances.

A Tale of Two Meals

Let me share a story to illustrate this.

Imagine Sarah, who just got home after a long, stressful day. She barely takes a breath before pulling out leftovers and eating while scrolling through her emails. Her shoulders are tense, her breathing shallow, her mind racing.

Now, picture Sarah another day. She lights a candle, sits at the table, and takes three slow breaths before beginning her meal. She eats the same food as before, but this time she’s relaxed, grateful, and present.

What’s different? Not the calories. Not the food itself. What’s different is her body’s state.

Stress vs. Relaxation: What Happens in the Body

When Sarah eats in stress mode, her hypothalamus—the brain’s command center for survival—sends signals throughout her body. It interprets her racing thoughts and tension as a threat.

Here’s what happens next:

Digestion slows down. Blood is redirected to muscles for “fight or flight.” Stomach acid and enzymes drop, meaning food isn’t broken down as well.
Nutrient absorption decreases. Even if Sarah eats something nutrient-rich, her body might not take it in fully.
Insulin and cortisol rise. This combo encourages fat storage, especially around the belly.
Her gut feels unsettled. Bloating, discomfort, or indigestion may follow.

Now, in relaxation mode, the opposite is true:

Her parasympathetic nervous system (“rest and digest”) takes the lead.
Food is broken down more efficiently, and nutrients are absorbed more fully.
Her blood sugar responds more gently, reducing the rollercoaster of energy spikes and crashes.
She leaves the meal feeling nourished and satisfied.

Same calories. Same food. Entirely different outcome.

Beyond the Math: Why This Matters

When we reduce weight and health to a math problem, we overlook the beauty and complexity of the human body. More importantly, we often end up frustrated, blaming ourselves when “eat less, move more” doesn’t deliver.

But when we step back, we see:

Mindset matters. Your thoughts, gratitude, and stress level affect digestion and metabolism.
Hormones matter. Insulin, cortisol, leptin, ghrelin, and more dictate how your body responds to food.
Environment matters. Eating in a calm, connected setting changes everything.
Connection matters. Sharing meals with others often improves not only mental health but also the way we metabolize food.

The truth is, your body isn’t fighting against you. It’s doing its best with the signals it receives. Learning to send it the right signals—through rest, joy, presence, and peace—can be more powerful than cutting another 200 calories.

A Gentle Invitation

If you’ve been caught in the trap of believing that weight loss or health is simply about “calories in, calories out,” I hope this gives you a fresh perspective.

Your body is wonderfully complex, not a calculator. And that means you can work with it instead of against it.

Next time you sit down for a meal, try this:

Pause for a few breaths before your first bite.
Say a prayer of gratitude.
Let your body know it’s safe to receive nourishment.

You may be amazed at the difference something so small can make.

Let’s Keep the Conversation Going

I’d love to hear your thoughts. Have you noticed how your body responds differently to food when you’re stressed versus when you’re calm?

👉 Email me with your questions or if you’d like to chat more about how to move beyond the calorie equation into a healthier, more peaceful relationship with food.

If this post resonated with you, please consider sharing it to spread the word. It might be of use to someone you know.

If you’d like to learn more about this topic, click HERE to book a chat with me, or follow me on Facebook @Nourishing Body & Soul or on Instagram @tlastle.nourishingbodyandsoul