How To Count Your Macros The RIGHT Way | Mind Pump 2160

00:00 Intro
01:50 The three different types of macronutrients and their value.
06:04 The value of tracking and who should NOT track.
6 Ways to Count Your Macros the Right Way.
11:20 #1 - How to figure out your macros (mapsmacro.com, My Fitness Pal).
14:54 #2 - Track protein only.
19:15 #3 - Track fiber and protein only.
22:15 Bonus: Prioritize whole foods first.
25:28 #4 - Full macro tracking.
31:21 #5 - Small meals vs. larger meals.
35:06 #6 - Whole foods rule.
Related Links/Products Mentioned
NCI’s Nutrition Coaching Summit is BACK this October 17th through the 21st. Exclusively for Mind Pump listeners, they are giving an exclusive 20% off! *Code MP20 at checkout*
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September Promotion: MAPS Symmetry | RGB Bundle 50% off! *Code SEPTEMBER50 at checkout*
mapsfitnessproducts.com/
Mind Pump #1830: Five Steps To Determine Your Ideal Caloric Intake
mindpumppodcast.com/1830-five...
MAPS Macro Calculator
www.mapsmacro.com/
Mind Pump #1220: The 4 Best Sources Of Protein
mindpumppodcast.com/1220-the-...
Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet.
www.insider.com/calorie-label...
Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique
mindpumppodcast.com/1860-four...
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[@kristinrigby8952]

I battled eating disorders for nearly 2 decades. Counting macros has actually been a HUGE part of my RECOVERY, it's how I make sure I am eating enough. It's not triggering for me; it greatly reduces my anxiety around eating. I recognize this probably isn't true for most people in ED recovery. Thanks for this great episode! ❤

[@RBW8774]

Same!!! It gives me control in a healthy way.

[@jayteestar2647]

Can you guys go indept abit I am struggling with eating disorder also. Eg how often you eat what you eat how many meals you eat etc I'm 21 207 lbs 5'10 I have good muscle look good in clothes not without

[@LillieNorfleet]

Same here about struggling with eating disorders. I’ve been counting macros for about three weeks consistently and I feel empowered and it helps me to not have anxiety over food. Happy to hear that you are in recovery. Wishing you continued healing and success on your journey ❤

[@jayteestar2647]

@@LillieNorfleet 👍

[@Mercury688]

Same!

[@stinkyham9050]

Tracking my macros has been the single greatest thing I've ever done for myself with the exception of quitting drinking (8 year anniversary approaching). Because of it I've lost weight, blood pressure lowered, energy levels are up, joint pain is gone. My advice to everyone is track your macros even if it's just for a few weeks. You'll learn so much about nutrition from it and of course listen to Mind Pump every day. Lol. They replaced the dude with a piece of cheese!

[@anneg.61]

I used to calorie count because I hated my body and now I use it because I love my body. Mindset is everything.

[@Glenwyn]

I know it's usually discouraged to count calories or macros for someone with an eating disorder, and I understand where that's coming from. But as someone who suffers with bulimia, I find it helpful in that it ensures that I actually eat enough. If I don't count, I sometimes find myself stressing over how many calories I've taken in, and then it triggers a binge for me or thoughts of "let's just get a little out".

[@RBW8774]

Yes . This. ❤ relieves anxiety for me to count.

[@eduenas1999]

You guys provide the best advice! I tried tracking only protein and after training for 10 years my beginner gains are gone, but after 6 months of tracking I gained 10lbs of lean muscle mass and dropped 4% in body fat! Thank your for always providing the best information that ACTUALLY works!!

[@davidsantiago6116]

Hey guys!! I started watching your show, thanks to my husband. I appreciate your knowledge. After having our baby, I have been struggling to lose weight. I gained 50 pounds and I'm struggling to stay consistent and eat better.

[@ddelaurier]

As a fat kid growing up, I had a pretty unhealthy relationship with food. Tracking macros in my more recent adult years has significantly improved that from a psychological standpoint. It has taught me about food basics and has helped me understand how it impacts my body which has helped me figure out how to better control my relationship with food. I probably won't do track forever, but I'm much more in tune with my body now.

[@LisaOlona]

Tracking macros completely changed my physique. Once you get used to it, it becomes second nature.

[@JayDen-gm7cf]

I think i have a great idea for a masterclass epidsode. What about: "Regression Masterclass" or "Getting Started Masterclass" A masterclass for the begginer or how to get into resistance training the right way. You guys are the pros, so ill leave the rest in your capable hands. Boom! 💪🏽

[@MindPumpShow]

Love the idea. We're doing something similar on our IG Subscription page. Progression/regressions for common exercises💪

[@charliesmith6415]

Another much needed episode guys! After hearing Adam talk about “winning the weekend’s” a few weeks back it has been a game changer for me.

[@michaelschiller9570]

Drove my son to work this AM with this playing in the car... he's been listening in and catching nuggets.

[@Dawngee3]

Meal frequency is definitely such a personal thing. Thank you for stressing that! I have done it both ways (2 meals a day and 5-6 meals) and I detest eating frequently every 2-3 hours. It becomes an obsession about what I’m eating next and what time do I need to eat…I ultimately feel hungry ALL.THE.TIME. I much prefer 2 large meals. I’m satisfied and better yet I don’t have to think about it constantly.

[@hermosillofamilyfitness8017]

As a nutrition coach myself, I always love to see the perspective of others who have trained longer because macros work with some people and doesn’t with others It’s a balance in trying to figure out what works for the individual in the best way

[@jgwin4]

My husband and I have recently started to focus on our health and fitness. You guys have some incredible advice! Thank you for all the information you post!

[@MindPumpShow]

Winner Winner! Please email Ann [e-mail] with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!

[@jgwin4]

Thank you so much!! I'm so excited!

[@calvos745]

As someone who's been tracking for the past two years I was stoked to hear y'all's opinions and potentially even improve my tracking. Love this episode

[@jayvaughn1293]

First. Mannn… I love Mindpump.. you guys are like the apple of fitness. Everyone will soon know this platform and it’ll be a staple. I need to ask a question on the show I swear. I’ll make you guys a hip-hop song you can play for the pod Sal be seein me on twitter or X lol

[@davypower1985]

You guys have motivated me to look at my health and fitness properly for basically the first time in my life. 38 yr old from Ireland 🇮🇪 Thank you

[@DinnerIsDelayed]

This is probably the most underrated fitness channel tbh. I’ve bought a lot of their stuff (anabolic,performance,and aesthetic). They are they real deal!

[@ZenobiaRice]

So excited about this episode. Bumped up my calories yesterday and was a little panicked to go up to 60g of fat. Glad to know that’s more of an ideal number. I’ve worked up from 500-1000 calories a day to 1800-1900 per day over the past two months and have been focusing on hitting protein. Perfect timing for this when I need to look at the other two macros. Thanks guys!

[@amandabousheley3189]

Yayyy! Y'all are already my go-to for fitness and now I'm gonna get schooled on macros! Let's gooooo ❤ thank you guys! You're my mentors and I have grown so much listening and implementing!

[@Doxsein]

You guys mean a lot to me (and I'm sure to so many others out there). Thank u for the work u do, the videos u guys put out... The consistency is amazing. Also, I enjoy ur vids to learn of course, but also to feel like I'm hanging out with you guys. It may be corny but I'd be lying if I said I didn't enjoy ur guys' virtual presence lol. Always a great listen, thank u brothers, thank you, God bless

[@heatheniscool7702]

Another great episode. Thank you!

[@micahwilliams3795]

Me and my wife were just discussing this yesterday. You couldn’t have dropped this episode at a better time.

[@sunshine102079]

You guys rock keep up all the great work!

[@robogoku]

This episode is exactly what I’ve been needing. Started doing resistance workouts a bit more than two weeks ago by following the free workout you guys provided in another episode. I’ve been trying to consistently track my protein intake as well and this helped remove the guess work. Mind Pump is one of the very few exercise channels that isn’t providing conflicting information and feels genuine. Keep doing what you do!

[@sipstea26]

I've been tracking for a year now and my trainers have gave me great tips now that I've watched this video. Adam is so right, start with the small weekly goals and compound on that as you get better at tracking. I started with just tracking protein, then once I aced that I track all of my macros consistently. I weigh foods in grams and ounces for accuracy but the average person definitely don't need that much to lose weight or bulk

[@nmartin782]

This helped so much as I am new in my weight loss journey.

[@tommyjohn_45]

Tracking macros has been one of the hardest parts of total fitness for me. I've taken steps to focus on tracking protein and over the course of a few months have noticed change. The goal is to keep this going for another month or two and then add focus on fats and carbs. Great content as always!

[@viktoriamidtmoen7692]

Great episode as usual, i went from using tracking to harm my health, to using it to improve it! Now for the past 1-2 years, i am tracking to make sure i eat enough, compaired to when i did it to lose weight and to make sure i «starved myself enough». Thank you for all the great content you guys provide!❤️

[@RBW8774]

❤❤❤ been at it for 7 months and it allows me to feel less anxiety. Really a game changer for me!

[@BochraBouazizi]

I have been doing it all wrong for a year! Thank you for this insightful episode. You guys make a great impact on my life on daily basis!

[@reserfilms]

This show is giving me more knowledge, than years of studying that stuff on my own! Huge props to you guys! 💪🏼 thank you for all the work!

[@ForrestSmithOfficial]

Love this episode! You guys always come out with a video that I’ve currently been working on or trying to understand better! Thank you!

[@grantwarner8251]

Anytime I hear these guys go on to other shows like the Mark Bell Power Podcasts, it just makes my day.

[@whatever6293]

This was EXACTLY what I wanted to know! You guys are the best 😍

[@JayDen-gm7cf]

This episode has reassured me that I'm on the right track and to trust the process! Thank you for always providing life changing advice! Boom! 💪🏽

[@SB_Greer]

The block of cheese as a replacement for Justin has me rolling! 🤣🤣🤣

[@FightHealthTV]

Glad someone noticed 😂

[@claudiaraborn1298]

Wow! This episode is packed with so much useful information that I’m going to have to listen to it over and over again to make sure I don’t miss a tip! You would think that after 38 years of eating, I would be my best nutritionist, but sometimes I feel so lost in what my body is trying to communicate. I thought I knew how to lose weight, but I have gained all the weight back that I have ever lost throughout my life time. The best shape I was in was pre pregnancy. Now post pregnancy and three years after it’s the worst shape I have ever been. But I’ve become determined to lose this weight and more. I have restarted my exercise, fitness and nutrition journey for three months now. I’m planning for long term changes and listening to you guys has helped a tremendous amount. Keeping my protein in check really has helped me make healthier choices despite the temptations in front of me. I did three months of bulking, and now I have started a cut. Been in it for the past two weeks. I’m excited to implement all those tips you guys shared. And yes I also find a low carb diet to be most satiating but I tend to get sugar cravings. So I’m trying to find that sweet spot still 🤷‍♀️. Anyway, thank you guys for everything as always! 🤗

[@elizabethjahnke1351]

Perfect timing… I just came home from vacation and want to get back to prioritizing health. This is great info to help me get back into tracking!

[@jenniedumlao7129]

Perfect timing! I’ve been “trying” 😂 to track my macros the past two weeks. I used the mindpump macro calculator to calculate this. Thank you for emphasizing “bottom line” EAT WHOLE natural foods. Thought I was following it, but this episode made things much more understandable! Thank you!

[@Sweet_T316]

This episode came at a perfect time! Thank you MindPump

[@claymonaro68]

Such a great show, as usual. This is so helpful and the link suggested to count macros is gold for me as a newbie to tracking calories.

[@ddemian21]

Thank you guys for all the great content you put out! As a healthcare professional I have a good knowledge of healthy diet and exercise but I still learn so much from you guys. Best thing I just learned from this video - that labels can be up to 25% off! Ahhh I’ve been over doing my protein bars, one daily at least thinking it’s giving me a good amount of protein. Thank you thank you! I appreciate you guys! Keep up the amazing work and love the humor as well! Great teamwork!

[@Road2the50s]

Best explanation and breakdown of macro and micro I heard so far. Makes it so easy to explain to a beginner!!

[@eliwatt2160]

Saved I have been waiting for you to do an episode like this 😁 thank you guys

[@Voltammetry]

Definitely amazing video! Love your podcasts guys! Never stop learning something new! Started counting macros /calories 6 months ago and already 20 lbs less.

[@hyperion_carnivore]

Super informative. Thanks.

[@mojob356]

Changing up the carbs and fats, I never thought of that! I’m going to try it thank you!

[@Zbomb96]

Great episode as always going back through them bingeing them all tryin to gain that knowledge

[@stefaniestoltz3549]

🎉 Right on time! Love ALL the content but have really been wanting this episode ❤ 💪🏼

[@jdevito19]

Another killer episode. Thanks for all the great content and knowledge!

[@Qbufordjr]

Great episode! Despite how many times I’ve heard you guys talk about macros it’s always good to get a “refresher” on it every once in a while. Thanks for all you do!!❤

[@Mamba0024]

Thanks for this info!! Everyday getting more knowledgeable with health and fitness 🙏🏽

[@jhansendfdfp]

Good to hear minimums and keeping it simple keep pumping

[@jazzminbarbosa3077]

So excited for this episode. I feel like I've hit a plateau and I'm trying to work through it so the first thing I look at is my macros and idk if that's right or wrong. So I'm excited to hear all things Macros from you guys!

[@tabithasantos9809]

Struggle with this! This is great stuff, thank you!!😊

[@sbkamara2003]

Another excellent educational video thank you so much ❤

[@Elio.Ernesto]

Very informative! Just what I was looking for. Thanks, guys!

[@davestanley4578]

Great episode, good information that is “focused” on but often overlooked. Thanks guys!

[@travismaile7174]

A bunch of questions answered in this episode thank you

[@YusefulChronicles]

Timeless podcast episode gents! Thank you 🙏

[@thesealefamily5825]

This is such a great episode. I struggle with keeping on track counting and not venturing off my diet. Luckily at the moment I am not looking to drop body fat. Strength gain is my major focus currently. I appreciate all you guys do!

[@VictorMartinez-cl3zc]

A lot of greats tips I’m going to use as a a guy new to tracking my macros

[@waelmoka8956]

Best guys ever to listen to ❤❤

[@Shelbyfagan]

peerrrrfect timing as I’m honing back in!!

[@curtissiebold4460]

I’ve been waiting for this topic. Can’t wait to listen to the podcast tomorrow.

[@yvettebennett6170]

So helpful. Thank you.

[@candicecheney3482]

I feel better on less carbs. So many people I follow say carbs are the key to better results. My gut health is terrible right now and the carbs bloat me. Thanks for helping! I need all this advice 😊

[@pastorv5943]

This is very relevant! Thanks guys for sharing this. A lot of people I know have started tracking and this information is going to help me help them!

[@sarahvilmain3770]

I would love the RGB bundle!! 😃💪🏻🙌🏻 I don’t know how you continue to come up with interesting and helpful content - but you do! Appreciate you guys…

[@huckjunoy]

Even knowing the lesson is always useful to review its content! Thanks guys!

[@jeinzbern3917]

Started studying macros/micros again just yesterday and this ep comes out... at this point, might as well add mindpump to my macros 💪

[@JoeMiStRo1990]

Keep up the great work

[@lyd555]

I absolutely love the masterclasses 💪🏾🤗🎉

[@janfauzt]

I feel sad that Justin is not in this episode but I'm so glad that you guys dropped this. I feel like counting macros has been the biggest block to my fitness goals. Have already been using the Mind Pump AI and will definitely use the Mind Pump Macros Calculator.

[@LT_Church]

I've been tracking for the past few months and it is rather eye opening how much I used to overestimate!

[@magdalinirizakos5821]

Loved this episode. Just started tracking my protein and as soon as I started hitting my target I was able to add more weight to my lifts.

[@marissasanchez492]

What i do when changing the macros in diet is journal on day to day on how i am feeling, if I am having craving more often or if I am feeling good. Just Journaling and finding out which macros work for you.

[@rubenvaldez238]

I’ve been waiting for this!!

[@BadRobotXIII]

👋 greedy listener here...I got my 👀 on that RGB bundle. The block of cheese 😂. I'm one that needs carbs to have enough energy throughout the day. Unless I'm in ketosis, once I've switched to burning fat I'm perfectly fine.

[@theironforce3000]

My type of preferred video ✌️😎 All sound advice worth relistening over and over

[@PinkelefantZ3]

Tracking got me out of disordered eating! I’m still struggling with feeling hunger but my app reminds me to eat. I’ve made tremendous progress and muscle gain. If it helps, I’m using RP Diet app. I cook a bunch of protein (chicken & lean ground meats), carbs (rice & sweet potatoes) and weigh it out. I use fruit & fats from nut butters & olive oil to fill in gaps.

[@djfscube27]

Currently on a shred so this is timely! Cheers Gents

[@2000triathlete]

Love it. Thanks guys. I comment first then I watch. 😅

[@rudyspective1870]

Justin doesn't talk much, but you can tell there's a big element missing in the show- not the same without him. WE MISS YOU JUSTIN!!!!!!

[@garymcfadden584]

Awesome program

[@jacquie11a]

Great episode… I know tracking my macros will make all the difference to hit my goals however i am one that quickly falls into disordered eating. I do need to be careful. I’ve spent the past three years trying to heal from a very disordered time of my life. I spent 3.5 years of eating keto and tracking every single meal. I lost 80 lbs in that time period but needed to continuously cut calories to continue to loose weight. I got to a point where my body would not loose any more. I found myself obsessed with food and exercise, depressed and horribly malnourished. Only consuming 1000 to 1200 calories a day. I haven’t tracked in a long time. I’ve finally gotten to a point where I’ve substantially increased my intake and able to maintained my weight for a year now eating intuitively. I would like to track again so I can reach my goals, in a healthy way. I’d love to hear an episode on advise for those with disorders.

[@jacoblogmet]

Boom

[@juliannafilippi1731]

A new listener here, excited to hear what y’all think!

[@hunterblackfit]

Just got home from a weekend trip and gained 3 lbs. I did track my protein but just ate more calories than usual. I didn't workout all weekend either, so I'm going to go hard in the morning! Feeling strong!

[@CharlieKerr11]

Love the content lads

[@dakota1934]

Love this episode. Actually, love listening to all the episodes. Been tracking hard-core for a while. Wanting to do a show in April and really dialing in. You guys help out more then you would ever know. I have the Old Scool program and bringing it to life. Hooked on Mind pump and I spread the word to everyone hoping we can change the fitness level of the world one person at a time. As always, you guys are amazing.

[@dakota1934]

I should follow up with that I'm 44 years old and 298 lbs. Cutting down to about 250, which should put me around 6 - 8% bf. I know I recalculate my macros every 2 weeks, depending on body composition. My protein intake is still at 300 grams. When should I cut back on protein when cutting on my deficit? Thanks guys

[@tracy8826]

Thank you for this it was extremely helpful. I have a much better understanding of what I need to be doing and will be implementing all your tips starting tomorrow. I've been using a lot of protein bars and powders so I will switch over to more whole foods. And use the powders in a pinched. I've been lifting weights for about 21 weeks now, just started at the age of 52. I still want to lose 30 lbs but haven't lost any weight in around a month now. I have lost 55 lbs since January though. Thanks again for all your great information!!!! 👍

[@gnomeoshaves4641]

What a great episode that will help so many! I have no issue counting my macros. I usually prefer it. I'll buy bulk hamburger meat at Costco weigh out dinner portions and freeze them in ziplock. Easy peazy lemon squeezy lol!

[@robino941]

Perfect breakdown. I track my protein consistently, and that makes the biggest difference in my body composition. I see the value of tracking carbs and fat too, though. 🧀

[@TheReelDeal-jq4qt]

It's crazy how, even though these guys know "weight loss or gain" is almost irrelevant when trying to lose fat and gain muscle, the weight on the scale is so ingrained in our society as the determining factor of good health, they still mention it

[@fortunatelebelo259]

Macros !Macros, it's only nice to track during a bulk😂 cutting season sucks 😮 thank you the great episode 🎉

[@BeckyJB]

Would love to hear about a workout app one day from you guys! The battle of gym machines and reading off a new routine is a little more difficult( time consuming ) for me right now. ❤❤❤❤

[@BethVonBlack]

I'd love to eat whole diet in natural protein and I eat chicken and fish every day, but it's SO expensive. I can't afford any red meat in the country I'm currently residing in, so protein shakes have to make up the difference. It's a shame, but hey, I'm hitting my protein targets consistently, losing fat (as planned) and gaining in strength. Great podcast today guys x

[@chelseyguyton955]

Great info! I hope to win!