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“A Calorie Is Just a Calorie”? “Calories In, Calories Out”? No, not Exactly!
Calories In, Calories Out: That’s what people love to say when talking about weight loss. Eat more than you burn, and you gain weight; eat less than you burn, and you lose weight. Research from October 2025 suggests it isn’t that simple.
The Study: Researchers assigned 43 men to either an ultra-processed diet or a whole-food diet for three weeks. Both diets had similar calorie, fat, carb, and protein content, but the ultra-processed diet was low in fiber and high in saturated fat, cholesterol, refined grains, and added sugars. Additionally, the men were randomly assigned to receive maintenance calories or surplus calories on either diet. In the end, participants gained significantly more body fat on an ultra-processed diet than on a whole-food diet, even when calories and macronutrients were matched.
The Takeaway: This challenges the familiar “a calorie is a calorie” narrative. The results suggest that ultra-processed foods (UPFs) negatively impact critical health markers, even when calorie quantity is matched.
Keep in Mind: The study was small and short; it also relied on the participants’ adherence to their diets and accurate reporting, both of which are inherent limitations in data collection.
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