How To Track Your Calories & Tips For Beginners
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- Опубліковано 30 тра 2024
- How To Count Calories Guide: theproteinchef.co/the-how-to-...
How To Lose Weight & Find Your Goals: theproteinchef.co/understandi...
For just a few minutes a day you can guarantee you'll reach your goals! Here is How To Track Your Calories and a few tips that I've learned throughout the years!
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💪🏻 About The Protein Chef
Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and UA-cam channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up.
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This was the most helpful video I found on UA-cam. Great content; straight to the point, well organised, professional and simple.
Subscribed, thank you.
Thank you my friend!
Good to hear 😊
I definitely need to listen lol 🤣
It’s so hard when your parents are the ones making you the food
its pretty easy to estimate, if you just know the base ingredients
My parents dont listen as well so all i ask for is a salad and i make the rest of the food lmao.
@@hassenalwaely6215 that sucks and I feel you guys, but if you know what goes into the cooking then it helps. Maybe help ypur mom or dad when theyre cooking or just stick around and make conversation while you pay attention. I guess its easy for me because as a latino I know exactly what goes into our food
Same bro thats why i decided to cook my own food
lol my mum is like that hahaha. I got muscle but also a belly
I’m 16, I weigh 318 lbs, i’m trying to lose weight for my future and I’m hoping that this can help me in the long run. I wish everyone luck out there trying to lose weight
Hey brother when you’re starting off especially at your age and current weight you don’t need to overcomplicate it with this stuff. Cutting out small things you eat every day can make a massive difference. When I was your age I was pretty overweight as well. Something that changed everything was just not eating fast food anymore. Cutting out candy, sweets sugar sodas (diet soda can be okay) and all that crap. And an absolute game changer is adding morning cardio on an empty stomach. I lost almost a pound a day just going that stuff.
Method 2.. 10 times more convenient.. That's what I used to do when I was body building. Went from 355lbs to 225lbs. Met my wife had two kids 6 years later im 300lbs again. 😭..
Never too late to get back on it!
Lmao you got dad fat
You still hit thi
Even if you gained weight. Congrats on losing 130 pounds
@@aspecter2839 thank you. I'm down 40 so far.. Going strong..
I think I might have aced my new years resolution. I am watching this channel, I am working out 6 days a week, look better than ever before... What a time to be alive.
that’s awesome man!
How's the progress today bro?? Ya lookin good now?
@@azure3225 Was significantly better before COVID meant that gyms are closed every few months but still pretty good overall Imo. Was at 92kg before.
Am unfortunately down to 86kg now but that’s partly on me too.
I simply don’t like working it in my room all that much even though I have some equipment. Just not the same.
I am confident though that I will get back what I lost when I can finally start to consistently access the gym again.
How’s it going now
@@user-er1ud3qm8h Could be better but overall, I am fairly content.
I am currently at 87kg ( bulked up to 91kg again but cut back down intentionally this time instead of just working out too little while also simply not eating right ) and feel pretty good about that although I have admittedly neglected my legs and abs a bit and should probably cut some more, thankfully I was never someone who cared about being super lean, after all, I still mainly work out for myself.
I am certainly no strongman type either so overall, pretty happy in that regard based on my personal goals.
Looking back now though... The past 4 years really were overall a very mixed bag.
I try to remain optimistic but I had envisioned a different future for myself and letting go of past expectations has proven difficult for me.
Counting calories and setting goals for protein completely changed my physique in 6 months and lost 10, a total game changer. 1.5 years on and still going strong, improving my physique steadily on a flexible dieting approach 💪🏻☀️🍫🍎🤗
Where u a now
@@whatisevil2447 my best shape of my life around 11.5% body fat, 69kg and stronger in the gym than before 🔥💪😊
My main problem with these apps is the fact any food can be modified, whether it contains extra ingredients or less. I can't ever find the version of the actual meal I have eaten, so I end up clicking on a more ''caloric'' one.
I feel you, it's tough to be perfect and sometimes 20 variations to everything in there. Something that has helped me is to just stick with what I'm doing and as long as I keep seeing progress I know what I'm doing is fine. One step at a time!
Use the barcode scanner bro its way easier
My fitness pal has a barcode scanner to scan the food, sometimes you search and csnt find it, the barcode scanner takes you directly to the food
I’m glad you’re back! I got off the wagon with fitness and now seeing your videos motivates me to get back on it! Thanks Derek! 💪🏽💪🏽💪🏽
My issue is that it's hard to calculate calories for things like 37 grams of tomatoes or onions Or 10 grapes . I dont eat 100 grams of green peppers in one meal so this is driving me bonkers
Do you own a calculator?
@@toomanyblocks8448 yeah your phone 🤡
Divide the weight of what you ARE having by 100, you don't need a calculator for that.
If you have 34g of tomatoes and 1 serving is 100g then 0.34 represents your serving.
0.6 portions of a 100 grams of something is 60 grams. MyFitnessPal will be able to track this easily. 0.01 portions of a 100 grams is 1 gram etc.
Glad your back! Love all your stuff
How are you guys liking the new schedule? Mon & Friday 12PM EST = Recipe and Wednesday 6:30PM EST = Something random (like this video for beginners).
I like the variety you have going here. Keep it up man.
im with it, but just dont burn out, nothing is wrong if you skip a week or two but just pace your self i would hate for you to disappear
@@piloctor15 Appreciate it man. I've got a great system in place for these now so I think we'll be good!
Glad you're back bro!!!
@@TheProteinChef I just dont want you to disappear for months again.
Good mix of humor and info. You rock!
Hey protein chef! Would you consider making a "breakfast" playlist?
Sure! Give me a couple days and I'll throw together all 3 (Breakfast, Lunch, Dinner). Thanks for the idea
@@TheProteinChef awesome! Can't wait
Great video! Thank you!
What's annoying is having to convert to calories when most of my food items are in Kj in Australia
Good stuff my friend and schedule.
This was so helpful man! Thanks a lot!
You're welcome my friend!
Having a food scale is very useful. I eat the same foods I always have but I actually just eat 1 portion size. Now I don’t feel groggy after eating and after years of trying could finally see my abs.
Great video, simple and straightforward, tells you what you need to do next.
bro im sooo so so so glad your back i keep saying it but man you dont even know
Thank you!
More videos!!! Missed em
great advice
great video.
Thanks Really Appreciate it
you're cool. subscribed in the first few minutes of the video even though it's my first time seeing anything from you :D I can smell quality haha
THANK YOU SO MUCH for talking about this!! The info being wrong and inaccurate sometimes when entering food in the app. I be so lost and frustrated with this and stuck❤
You're welcome!
To save time, I'm planning to have an "universal" diet every day. Ones math is done, I know accurately my calories intake. I can add or take off 10% of my calories if I get bored eating same food every day. I want to keep my calorie intake 300 calories below what I need, and burn out at gym 300 daily. I hope my plan is good.
viewer from 2023, this is still relevant and the low stakes tone helped me feel better that I'm just getting started :)
Big fan 😁 keep it up
My mother told me ,it was not neccessary to weight pot with nothing,she made orzo with lemon and parsley, huge failure with my fitness pall, so I used cronometer for tracking orzo,I just added my portion weight, so diff when you do not cooked, I did not eat fatty food today
Day 3 of counting my calories so this is a perfectly timed video... & as I was skimming through the comments, I second the request "Please make a healthy coleslaw recipe"😁
Appreciate your videos!
I think the simplest approach is trying to eat the same format everyday. Ie 500 calories per meal with say a 100 calorie snack. For example a 500 cal breakfast: bowl of oatmeal w honey, banana, walnuts =360 cal + 2 eggs = 140 cal. Lunch approx 500 cal= 6 oz chicken (280 cal), 1 cup roasted potatoes = (120 cal), 1/2 cup chickpeas (120 cal) veggies. Snack 100 cal (40 pumpkin seeds). Dinner 500 cal similar to lunch. Without needing to prep you just become familiar with the portion sizes and even if you go out to eat you know how to re-portion what they serve you and take the rest to go. Then its fairly simple to swap lets say the cup of potatoes for 1/2 cup of whole grains or the pumpkins seeds for another 100 cal snack or the oatmeal w honey for a cup of a different whole grain or a slice of whole grain bread with 1/2 avocado. The main idea is to be familiar with the cals in the foods you eat, and keep the cals and format consistent at each meal from day to day.
Question: with tracking cooked food we can just make it in bulk, divide into portions by just dividing by the amount of each ingredient so we can track it that way? I really want to start this and it makes it seem much easier. Thanks a ton
Thank you
I always struggle with knowing if I should be weighing things cooked or uncooked. Chicken, rice are perfect examples.
I personally find using MFP is very all over the place.
How much did I consume.
What chicken breast did I get.
Why is one breast 100cals and ranges all the way up to 500cals.
It's an 'analysis paralysis' trigger to have to scroll through tons of food items when putting a meal together.
awesome video
Thank you!
My issues, 1. Calculating salads that i buy with no specifications, 2. Cherry tomatos, and grapes i eat a lot and its hard to calcilate
When u scan the bracode it’s says it for the whole thing instead of just what I ate eg a bag of bananas it will give cals for all the bananas and not one
you just earned a sub
Thank you!
Can you eat more/less or different foods on your rest days, will it ruin your diet?
What if for example im eating a food that isnt listed ? and i dont know its nutrients?
But is the food on the app being tracked not cooked? Wouldn’t it be different after you cook it
How do you track food that is mixed with other ingredients
Healthy coleslaw recipe! Make this happen! Lol
What if you are younger than 18 (the age requirement for the app) what do I do?
I don't know if this is a stupid question but how do you know exactly how much calorie you're eating? For example how do you know that the rice you had is 5oz or 1cup?
I will always eat in cup then
Stella Gyan u just weigh it in that unit
How can I track food that isn’t made by me like from a friend ? Something that doesn’t give a label with the calories I find that hard
right that’s my problem right now
Hello Jennifer! As easy as this is for me to answer now, it took me a long time to find a way to balance everything. It's tough when you're trying to do everything right and you're not sure what's "right" in this situation. I can't give you the perfect answer here...all I can say is that overtime you need to just use your best judgement with things. Eating a carbonara? Find a carbonara recipe that's similar and add those ingredients in. Don't be afraid to ask what's in things either, do what's best for you and your health. If you can teach and allow yourself to live without restrictions while staying on your path rather than aiming for perfection, you'll create a much better mindset.. I hope this helps a bit.
@@TheProteinChef thank you so much! I’ll definitely take this advice :)
@@jenniferr3098 @The Protein Chef Agreed. Also, mindful/intuitive eating tools are awesome for situations like this! I have some videos on my page if you're interested.
@@OswaldDigestiveClinic I will:) !
Should I weigh the food uncooked or cooked?
I was weighing my food uncooked then adding the amount of calories for the oil I use.
e.g; 100 grams of chicken breasts have 165 calories and 1 tablespoon of ghee has 120 calories, I would add them up.
Am I doing it right or wrong?
Weigh it uncooked. After cooking, the meat will lose a bit of water weight but the nutritional values are pretty much still the same as it was when it was raw.
@@scrificium2022 Thanks a lot!
well... i can eat 1800 calories/day (would be 2600 for "1kg/week") but i get no results so i think imma cut it to 1200 at midday only yall think thats good or should i just stay on 1800 (i fill theese calories up with a lot of protein and bout 300mg carbs)
what’s the specific calorie tracking app you were using in the video?
MyFitnessPal
Starting today! 6’4 150 wish me lucc😁🤷🏾♂️
Maybe someone here can help... I work 9h/day and order lunch at the office. I mostly have to do guesswork when tracking, especially with quantity since I try to order as simple as possible (grilled meat, rice with vegetables, baked potato, etc). Is there an average margin of error? Let's say I'm going for 2000 a day so I set the app at 1800 to give myself 200 for undercounting... guess I'm stressing too much and not having patience to track the scale for a few weeks and judge by the results :)
I would say 2-400 calories is a good margin of error when eating out and whatnot. Don’t stress, just acknowledging this is a great thing!
So question... when we meal prep for the week are weights considering RAW or COOKED meats?
Consistency between them is all that matters. Either always do cooked or always do raw and you'll be good!
@@TheProteinChef Totally. I appreciate the advice.
It’s hard to know the calories in dishes that were cooked by other people or in a recipe I’ve been following forever so I don’t measure anymore. Any tips with this?
Personally? I'd look for something similar within whatever calorie counting app I'm using and use my best judgement.
Just rushed up a small flight of stairs and got winded lol it’s time to start taking of myself again
Hello sir i am a beginner and i was starting my calorie deficit but i just find out after lunch i almost ate liks 1,300 when i only need 1,500 i am scared i might get fat huhuhu
How much of the cooking oil should you track. Sometines to fry something I put a lot of oil directly from the bottle to the pan not even measuring by spoons. When the meal is cooked a lot of the cooking oil stays in the pan and some of it is absorbed by the food. I have no idea how much calories should I put in the fitness pal app.
Personally I would just guess and with something like oil I try to over-estimate a bit. It really depends on how crazy you wanna get with the tracking but when you start getting too crazy it can definitely create some issues. You don't have to be perfect!
can you please by answers these questions.
for one how is weighing more accurate then measures, for example I scooped enough rice to cover my plate of rice and then placed the plate on a scale wouldn't the weight of the rice alone be inaccurate as the scale is also weighing the plate? if that's the case what can I do to measure the nutrition of the rice that's on my plate?
Yes, it would definitely be inaccurate! You need to place the plate on the scale first and either zero it out for account for the weight of the plate. Hope that helps!
Should I weight fresh or cooked food?
Fresh is the most accurate as cooking methods can have a significant role in the weight of whatever you're making. Although it's the most accurate, as long as you're consistent with whatever method you're using, you'll be fine.
What to do if i dont even know whats the name of the food and lets say the food is not straight up from the store?
I know right
In this situation I would likely just estimate either what's in the food/recipe or find a similar item on the list. It's not perfect but you'll get better and better as you go. For example, if I'm getting a chicken parmesan sandwich from my local deli (no nutrition available) I would just search for that and choose one that I think lines up with the macros it has. Fried? Higher fat. Baked? Lower fat. Sub roll? Chicken parmesan sub. Wrap? Chicken parmesan wrap. Use your best judgement and don't underestimate!
How many calories does one need to eat per day? What does that depend on ? And 2ndly, how many of those calories are you supposed to burn?
Hi Altair! I hope this helps: theproteinchef.co/understanding-how-to-lose-weight/
You think you could do a whole day of keto meal prep?
Today (Wednesday) will be the day that I have fun/try new things out and see what sticks. I'll definitely do a full day of eating at some point. Not sure what my approach will be to that but we'll figure it out...!
my issue is counting calories like cooking oils ,tomato sauce and seasonings
Just ate 2peanut butter and jelly sandwiches .
Dude reminds me something id watch on pbs as a kid cept with tattoos
Lol. I don't know if this is a good...or bad thing!
how does burning water give zero calories?
Why doesn't this guy post training videos?
He is a chef, not a bodybuilder
@@adjeastludean5640 you dont have to be a bodybuilder to post training videos, and I'm just saying cus he might have some helpful tips
cool
1000's of so called great sites, yet I can't find one! How about naming one!
I don’t want to add my goals I just want it to do my damn macro totals! I remember this app 7 years ago and the damn thing has to have choose between gaining weight or losing weight. Just need it to do my totals FFS!
What would be your recommendation for an app that is free. Fitnessepal is only grate if paying premium :(
What features are you looking for that the free app can't provide you? I've never had an issue with the free version myself...
Yazio
Fat secret is great. Lose it is too
Do you just add calories from every food or do you need some typa difficult math
Haha my phone storage is already full
Prrooooteeeeiinnnn chhheeefff. This video couldn't have come at a better time bro. Real talk..
Love to hear that!!!
But how do I track food with more than 2 elements?
Example?
Im so lucky my mom mostly cooks chicken and rice😂😂😂
Calories vs macros? Which one is better?
Damn I said stay healthy
Jonathan magee I said that too!!!
Oh
i put in 15 for my fitness pal because i trying to gain muscle for football and it said, “you must be 18 or older”pisses me off
Same lol
Im trying to get fat!
are turtlenecks still in style?
👀
You talked about weighing the food but didn’t mention what that has to do with counting calories? Is it because you put the weight into the app and then the app tells you how many calories it is? I never understood the weighing thing
Without knowing the weight of what you're eating you may have a difficult time "guesstimating" at first. Yes, you add the weight of the food to your logged item. 12 Ounces of Chicken, 150g of Rice, and so on. Does that help?
Are turtlenecks still in style?
I have gestational diabetes, I went to the required class.... But I'm still confused 😕
What are you finding yourself confused about?
@@TheProteinChef just figuring out how much I can and can't eat in the grams they want me to eat. Like to read the carbohydrates on things and I want to make sure my baby and I are completely healthy without me getting hungry. I'm at a work environment where I can't just stop and eat. They said I have to check my sugar an hour after I eat but what happens if it's like I eat at 2:30 and don't check until 3:40, does it not count? I just don't understand
@@littlemrs.fabulous9432 I think these are questions for your doctor. It does seem as though you may be overthinking it - it's not quite as hard as it seems on the outside looking in. Checking your blood sugar is a very simple process, there are even machines that will automatically do it for you. Maybe you could mention to your doctor that you find yourself stressing out and need to work on a better approach? You'll get there!
1:54 Your welcome
How does one find out how many calories you need ? I google everything and they assume I’m trying to loose when I’m trying to gain haha
Hi Priscilla! I hope this helps: theproteinchef.co/understanding-how-to-lose-weight/
What are macros
Your carbs, fat, and protein.
Are turtlenecks in style?
Can you just weigh your entire plate if its paper?
Sure
Looking forward to adding 10lbs of muscle, I just need a solid 4000-5000 calories a day.
U must be big as hell for that much calories
Yh just pay for a calorie tracker
Bros ripped
So, we weight the banana with the peel?
How about Chinese food how can we weigh it
I give up dude i just can’t understand counting calories at all. I eyeball everything and hope im eating the right amount of calories
He's hot. That salt and pepper is on fleek! And those tats give off a total bad boy vibe but his face is sweet and inviting. He's double trouble.
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