How To Track Your Calories To Ensure You Have A Deficit. Step By Step Guide And Tips For Beginners!

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[@PlantBasedDads]

We love you all! Thanks for supporting the show. Please like and subscribe so KZbin will suggest our videos and we can continue to make more. Leave a comment below and let me know if you are counting calories and macros or if you are absolutely anti-calorie tracking. -Joey.

[@jimatplayswithyarn]

Thank you Joey for such an informative, concise video. I know I am not alone in saying that all of your hard work and dedication to helping all of us is very much appreciated.

[@lindalatham412]

You look awesome! You can definitely tell you have lost weight. All your hard work is paying off !! Thank you for always giving us the best and most informative videos 🎉

[@brendaross9333]

I've been tracking my food for some time now and there are 2 things I'd like to share with you that might be helpful in the future. The label does not always match the actual calories listed. eg. your 160cal bread actually comes up to 167cal (Protein 16x4 = 64 calories + Carbs 10x 4 = 40 + Fat 7x9 = 63 for a total of 167 calories. Next oftentimes the serving size can be off, so weighing the 2 slices will give you a truer number. It says 2 slices is 65 grams which would actually be 167 calories, not 160 calories. Imagine if the 2 slices you choose are actually more like 70 grams. Now your 167 calories have gone up even more. This can all add up over a day and could put you over your deficit. The best way to get around this is to make every one of your food entries custom. It does take a bit of time at the beginning but.....most of us eat the same food and brands so once it is in the app it is there for good. Hope this helps you on your journey. This video otherwise is really well put together and super helpful for those wanting to learn how to track their intake. Keep up the good work.

[@PlantBasedDads]

I allow extra burned calories for that kind of thing. I do weigh everything before I eat it but I make sure to have a 600 calorie deficit every day. 500 for the fat burn and 100 in case the calories are off a bit.

[@LynnRichtheweightisover]

Thanks Joey, so informative! The emergency meals is a really good idea too. I'm 9lb down since Christmas doing this stuff! X

[@sheri_LA_native]

I use Cronometer on my phone. I have taken the time to create recipes that I make often. I weigh and freeze portions, like chili, and I can easily keep track of calories. I started using this more after your first video about not loosing weight. It’s helped me realize that some dishes I used to make were very high calorie. Thank you for these videos. 🙏

[@Linette68]

Thank you so much for the lessons on chronometer and the tdee calculator. I downloaded Cronometer but found it intimidating. Your lesson was easy and clear and I'm excited to get started. I'm motivated by your dedication to yourself and feel blessed that you are sharing. Thank you!!

[@PlantBasedDads]

You're very welcome!

[@leahhoward7375]

Omg! I haven’t seen your channel in a while but you look great! You’ve inspired me to count 400 calorie meals.

[@Vibrantlifestyle]

Great Info, Joey! I will look into this method. You’re such an inspiration!

[@helenlebel6948]

Love this!! Thank you, Joey, for taking the time to explain everything. I am inspired to get started using these tools!! 😃

[@kathystoner5239]

Thanks for this, I found this super helpful!

[@enchantinglysimple]

Thank you so much for making this video! It's really inspiring to me, and I have been wanting to do this. Thanks for the motivation ❤ -Sarah

[@marionvilkaitis1515]

Hi from Canberra Australia. You look amazing and I love the videos that you post. Very informative. Your journey is inspirational and I love that you have achieved your amazing results with based based foods. I always feel good when I watch your posts :)

[@LilithSumeria]

Thank you! This is great information. I needed a tutorial on the chronometer. It was a big help! I know you put a lot of work into this video, know that it was much appreciated. I hope that you will show more of your emergency food recipes and more what you eat in a day. Again, thank you so much for being so transparent in what is going on with your health journey. You truly are an inspiration.

[@bridgetl2521]

This was so helpful! Thank you!

[@Kmt157]

Early morning Snow day here in the North East, excitingly waiting for your video upload. Thanks😎

[@julies6583]

Such helpful information! I've been wanting to start tracking my food but didn't know where to start. The chronometer seemed overwhelming to me. So thank you for the detailed video. I now feel ready tackle it. Love your straight forward and honest approach. I appreciate your videos. You look great!!

[@amyholmes2114]

Thanks, Joey. I'm going to start chronometer today. I love your videos.

[@clw8129]

Your video is truly inspiring, giving me a different (and more) thorough method of calorie counting. At 72 and strength training I am learning how important protein is and the fight against muscle loss while working on continued weight loss. Apparently, MFP is not substantive or thorough enough. I’m planning on trying Cronometer (Chronometer) to see how that works out. Thanks for all your info.

[@robynirons194]

I'm 66 and been successfully using Starch Solution to lose weight, but now going to add in extra protein while I try to build some "old lady muscle". Think I'll starr using chronometer too.

[@katydunn6064]

This is the best explanation I’ve ever had! Thankyou!🥰

[@PlantBasedDads]

You're so welcome! Thanks for supporting the show

[@kpf8186]

Mr. Joey, this is MUCH appreciated! I am in similar circumstances, (age, bmi, and occupation), and have worked out all the numbers the same as you have shown, but I can't seem to knock off this weight and other than eating an elephants supply of dark green veggies, I was at a loss. I was even considering changing my diet into one that included eggs and fish so I could somehow meet those macronutrients, but didn't want to do that. Searching the internet dropped me here! That missing piece of this jigsaw puzzle was the protein and you have given some great ideas how to achieve that and still allow me to stay whole plant. Much appreciated, I'm now your newest subscriber.

[@norazapatakrey8927]

Great video Thank you. I love your channel.

[@patz99289]

Thanks for all the tips and great recipes- I love the IP bolognese! And enjoying the EarthChimp protein too. I’m trying to lose some weight without losing muscle also, so I’m trying to follow along and get more protein as well. Keep up the great work !

[@MirandaHorger]

I love this tutorial!

[@Zein2009]

Fantastic video Joey, thank you! I decided I need to eat more protein and your videos help so much! I’m doing this with you from the emerald isle❤

[@TeoJulia]

Writing is not my thing, but it had to be done. Joey, thanks for such an amazing, detailed and loving explanation. Thanks for opening the doors of this lifestyle . You are looking great!

[@PlantBasedDads]

Aww thanks. Apparently you are better at writing than you thought!

[@jbidwell605]

Thank you for this information Joey. I've signed up for cronometer, too. I'm finding it's SO difficult to get my protein up so I'm happy you addressed this at the end of the video with the peanut butter sandwich. Could you possibly do a video on fast and easy high protein meals / snacks? How do you make your tempeh for the blt, for instance. Thanks so much!

[@suzannegaray]

Thanks Joey, this was very helpful! I’m on a weight loss/workout journey to get fit & healthy. I am a numbers person so I need to track not just measure with my heart. I’m working with a nutritionist so this will be beneficial!

[@darindaB]

Thanks, I learned a lot!!😅

[@vte4chg]

Joey … Great video. …. Thank you .. I’m doing this with you!!!

[@veronicavaldez3194]

I love it! We are the same age and I am always lacking protein intake. I’m going to buy a scale and get the chronometer to make this fun! Thank you for this!

[@bevllewellyn8799]

Nice one Joey👍 I’ve been tracking on Cronometer since October and have lost 35lbs by just increasing the fibre, walking, and doing simple stuff. Tracking keeps me mindful of what’s going in, so it works for me. I’m interested in your protein intake- never really thought of it, but worth looking in to ( been vegan 7 years abd have pushed against the rote in obsession of everyone I come across, but your stance makes sense) Thank you 👍

[@joditischendorf4581]

This is wonder! Thanks so much. I’ve downloaded the app & need to get the basics entered. I got a free weight scale & food scale thru my health insurance (real appeal/united healthcare) and excited to start crunching the numbers & losing some weight 😊

[@deboravail6099]

This was soooo helpful!!! I’m just getting started on higher protein starch diet. Cronometer is going to be a game changer 😅

[@normalopez2856]

Awesome video

[@usernameryan5982]

Your face is looking a lot leaner! Congrats on your progress.

[@FelixNL05]

Great video ! This one is so helpful as i m trying to lose fat as well !

[@sally3570]

I COULD HUG YOUR NECK JOEY!!!! Can’t thank you enough for helping me get started on the same path as you! ❤❤❤❤❤

[@PlantBasedDads]

Email me if you get into problems with tracking or have questions.

[@clw8129]

Hey lighting was just fine!!!

[@maria.hartUK]

Thank you Joey, this is very helpful and comprehensive, much more user friendly than Cronometer guide which is not at all clear to a technophobe like me. I'm having a go at tracking what I eat, quite enlightening.

[@PlantBasedDads]

Great to hear! Let me know if you need assistance. Thanks for supporting the show

[@takingdaworldbystorm]

Thank you for making this video. I have learned so much from the information you presented here and from your high protein diet transition video. I want to support your channel as I follow along in this video. Do you have an affiliate link for cronometer?

[@PlantBasedDads]

No. But thanks so much. I would just love it if you followed along and we did this together.

[@chelleec23]

Thank you for this. I learned a lot and I've had cronometer for years 😂 I mostly track on Noom because I'm trying that out to lose weight. I still use cronometer to check my protein intake, though.

[@querianquerian]

I am not a fan of calorie counting but you have talked me into it, along with high protein for weight loss. I also followed starch solution and high carb style diets for a long time only to gain weight and I appreciated your other videos talking about your new approach. I have been following Bright Line Eating for the past 6+ months and have lost about 36 pounds that way but I am going to incorporate higher protein choices into that framework and see if i can continue losing weight. And I might have to count calories as well, as least to make sure I am where I want to be in my targets. I will give it a try and see if it helps me results or if it makes me crazy ... I need my food to be easy and not overthink it ut i think I can combine the two approaches into something that works for me.

[@sally3570]

Thanks!

[@PlantBasedDads]

Sally,, thanks SOO Much for supporting the show. We could not do any of this without our supporters.

[@macentonze]

Thank you for this video. Quick question… when weighing food, am I measuring before or after I cook it?! For example a potato or pasta? Thanks!

[@PlantBasedDads]

Always before you cook it

[@gailwoolley5540]

Hey Joey! I just found you recently and I just started tracking calories last week. I like to track by hand in a calorie-tracking journal (same non-techno age group as you!) and with an Excel spreadsheet. I didn't have too much weight to lose; my BMI now is 23.5 and I've lost about 25 pounds. I'd like to knock off another 7 to 10 pounds to get to about a 22 to 22.5 BMI. All the big name plant-based You-tubers say that you don't have to track calories when you follow a plant-based diet, but I'm finding that to not be true - at least not for me. I eat a very clean diet, but I do love my medjool dates, nut butters and nuts. I know they have a higher caloric density, but I didn't have any idea how MUCH I was eating in terms of calories. Now that I see it in back and white, I'll have to work on making some adjustments - like using more PB2 instead of peanut butter. I plan on tracking calories for the foreseeable future because it really is eye-opening. (I use a Garmin watch to track calorie expenditure, exercise, etc.) I'm still a work in progress. Best wishes to you and all of your followers!

[@johnhirose9608]

I started out counting calories and portion controlling and still do but that's the type of person I am. I wouldn't worry about losing weight because you're taking in way too few calories. I don't use the 50/50 plate I've been on my version of the John McDougall diet for 6 weeks and lost 9 pounds. You're probably ignoring your hunger cues so you want to eat more. This isn't what is suppose to happen. You're suppose to get bored with what you're eating and tapper off. I try to relax because I'm losing too fast in my estimation.

[@lindabriand3214]

Hy ,love all of your vidéos. Iwould like to know what protein powder do you take

[@PlantBasedDads]

Hello. Thanks so much for watching.. I use this one right here: collabs.shop/369w9m

[@gloriaslone4546]

Oh my goodness, this is exactly what I’ve been looking for. I’ve been trying to find my numbers lol. I ride a stationary bike 5 days a week for 30 minutes. Would you consider this moderate exercise????? I’m so thrilled that you did this video. I had done a tdee calculator and I’m eating so much less. Love you.

[@PlantBasedDads]

I would consider that like exercise.

[@gloriaslone4546]

I figured my tdee as light to be on the safe side!

[@kathystoner5239]

Have you tried the vanilla earthchimp? I love the chocolate and was considering getting the vanilla?

[@PlantBasedDads]

Yes, I have both of them. I love the vanilla with some PB powder

[@kathystoner5239]

@@PlantBasedDads thanks!

[@patriciafowler9872]

❤

[@nancyrogers5950]

cronometer is so confusing to me . on to my fitness pal LOL!

[@PlantBasedDads]

I wish you the best.

[@brendasullivan4095]

Thank you for this joey quick question i am a 52 yr old woman i eat starch solution for years but always hungry, not satisfied, did the protien increase change this for you?

[@raffinataonline]

Same here, and the protein does make a difference. Always hungry on Starch Solution.

[@kathystoner5239]

I was the same, I found increasing my plant based protein has helped a,lot with being hungry!,

[@musicdon1]

I just want to confirm, for your Cronometer settings, do you use the "Include Exercises" in your energy budget? That is how I used the app in the past. But I didn't see that selected on your screen. If you burned 500 calories, wouldn't that create a 1000 calorie deficit?

[@PlantBasedDads]

Here is how I use it. I have it start each day with my 1530 bmr. I set it to NOT automatically add 400 calories to my day because it knows i will burn that off at a minimum. Instead, i let it add my actually movement and exercise if I work out that day. If that turns out to be 2400 calories for the day, then I can eat 1900 calories that day If I want. If it turns out to be 1800 calories for the day, then I can eat up to 1300 calories that day. I just try to keep a 500 calorie deficit. On non workout days, I don't get much more than 1800-1900 calories. I don't let chronometer include anything that I don't actually burn off

[@irenecohen8708]

How can you do this kind of diet and be whole food plant based? This is my main problem. I see you are eating more processed foods than before. I can’t tolerate pea protein so the only incomplete protein powder I can add to drinks is almond protein powder. And I have to be low salt and oil. To get even 70-80 gms of protein daily as a now elderly but still active female I almost always go over my calorie goal if I want to eat a couple of pieces of fruit a day. I will say over age 70 it is a lot harder taking off a few more pounds than it was in my 60’s especially if I am eating some healthy fats which, unlike Dr. McDougall, other doctors think are necessary for brain health.

[@PlantBasedDads]

I am not WFPB. I am a vegan. I do as much wfpb as I can but protein comes first. Thats my goal. Everything else is second or third.

[@biancat.1873]

💚🐾🌱💚🐾🌱💚🐾🌱

[@jodijurney8380]

I just started using this app. Tracking prepared stuff is easy but I cook a lot of things from scratch and I'm having a hard time figuring out how you track those kinds of meals.

[@sisterdi64]

Enter your recipe(s) under Custom

[@jodijurney8380]

@@sisterdi64 don't often use a recipe either😜 I just create and hope it tastes good. That's where I have the difficulty.

[@PlantBasedDads]

You can enter the times manually while you are creating. Just type in "Tomato, Raw" and you can put in how many grams of tomatoes you ate. Ill do that in a video coming up.

[@jodijurney8380]

Thank you! That would be helpful to see what it looks like. Very helpful content. The scale hadn't been budging until I watched your recent videos and the light bulb came on for me! Happy to say it's starting to move! @@PlantBasedDads

[@ljohnson9054]

Doing this with you Joey! You’re so right about tracking and not wanting to undo all your work with a candy bar or something else. It really has changed the way I eat now. Also , I really like your list of quick go to meals. Great idea and I hope you will share those too! Looking great!

[@suzannemccabe386]

Loved the video 👍 but shouldn’t you be eating more fruits and veggies along with getting to your Calorie and protein goals! ❤

[@PlantBasedDads]

When you build your meal around protein and 1400 calories, there is not always enough room left for fruits and veggies.

[@florencebissell3244]

Congratulation you look smaller

[@Dr.ManahilHamidPharma]

I got the app & started to enter my foid & supplements directly 😅 Thank you for the updates , realy want to try your recipes , will send you email to add me , thanks in advance ✨

[@PlantBasedDads]

I love that you can add supplements in cronometer.