How To Track Your Calories & Tips For Beginners

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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STUFF IN THIS VIDEO?
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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 YouTube 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.

[rhycepope]

This was the most helpful video I found on YouTube. Great content; straight to the point, well organised, professional and simple.

Subscribed, thank you.

[charmlessprince]

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

[bgegehbdhdhhd]

It’s so hard when your parents are the ones making you the food

[Arcaryon]

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.

[JohanFitFoodie]

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 💪🏻☀️🍫🍎🤗

[TheProteinChef]

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).

[justlift]

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. 😭..

[julisalamora]

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.

[daking]

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! 💪🏽💪🏽💪🏽

[PepperoniPlayboii]

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.

[aaps]

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

[piloctor]

bro im sooo so so so glad your back i keep saying it but man you dont even know

[goofofff]

What's annoying is having to convert to calories when most of my food items are in Kj in Australia

[BalancedLifeSolutions-yc]

Great video! I’ve always struggled with tracking my calories, but this really simplified things. I love how you explained the importance of portion sizes and how to use apps to make it easier. Will definitely start using a tracker

[radulacatusu]

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.

[ysammo]

Hey protein chef! Would you consider making a "breakfast" playlist?

[admrecording]

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.

[wsbarth]

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.

[sarasquashed]

viewer from 2023, this is still relevant and the low stakes tone helped me feel better that I'm just getting started :)

[CharsWrld]

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❤