How to CALCULATE CALORIES to Lose Weight OR Gain Muscle (Learn These 5 STEPS!) | Mind Pump 1830

00:00 MAPS HIIT GIVEAWAY
01:40 One of the MOST important steps when it comes to fat loss and muscle gain, is figuring out how many calories your body needs every single day to maintain.
03:16 Understanding your metabolism, tracking, and the extreme variance of macro calculators.
08:16 Beware of inaccurate food labeling.
Five Steps to Determine Your ideal Caloric Intake.
11:35 1 – Track calories & macros for two weeks.
17:58 2 – Track body weight & measure.
22:57 3 – Adjust calories according to your goal.
29:57 4 – Don’t radically change activity.
34:03 5 – Hone it in.

40:05 Ways to eat to achieve a healthy balance that doesn’t involve calorie counting or macro tracking.
42:20 1 – Avoid heavily processed foods.
47:20 2 – Aim for a high-protein diet.
49:20 3 – Drink ½ to 1 gallon of water a day.
51:19 4 – Don’t eat while distracted.
52:21 5 – Don’t drink fluids while you eat.
55:50 6 – Eat mindfully.
Related Links/Products Mentioned
Visit ZBiotics for an exclusive offer for Mind Pump listeners!
https://zbiotics.com/mindpump

June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout**
http://www.mapsfitnessproducts.com/

MAPS Macro Calculator
http://www.mapsmacro.com/

Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet.
https://www.insider.com/calorie-labels-arent-accurate-how-to-eat-healthy-diet-2021-5

Food Labeling Modernization Act of 2021 Fact Sheet
https://cspinet.org/resource/food-labeling-modernization-act-2021-fact-sheet

FatSecret – Calorie Counter and Diet Tracker for Weight Loss
https://www.fatsecret.com/

Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog
https://www.mindpumpmedia.com/blog/why-the-scale-is-not-always-the-best-way-to-measure-progress

Mind Pump 1220: The 4 Best Sources Of Protein
https://mindpumppodcast.com/1220-the-4-best-sources-of-protein/

How Much Protein You REALLY Need to Build Muscle & Maximize Health – Mind Pump TV
https://youtu.be/eWdup1VqbKM

NIH study finds heavily processed foods cause overeating and weight gain
https://www.nih.gov/news-events/news-releases/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain

Processed foods make up 70 percent of the U.S. diet
https://www.marketplace.org/2013/03/12/processed-foods-make-70-percent-us-diet/

The Myth of Optimal Protein Intake – Mind Pump Blog
https://www.mindpumpmedia.com/blog/the-myth-of-optimal-protein-intake

Mind Pump Podcast – YouTube
https://www.youtube.com/channel/UCq0hKkwnW5Cw1wQqu455WrA

Mind Pump Free Resources
http://www.mindpumpfree.com/

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