In this episode Sal, Adam & Justin cover five steps to take to determine the ideal number of calories to consume each day.

• 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. (2:24)
• Understanding your metabolism, tracking, and the extreme variance of macro calculators. (4:00)
• Beware of inaccurate food labeling. (9:00)
• Five Steps to Determine Your ideal Caloric Intake.
• #1 - Track calories & macros for two weeks. (12:19)
• #2 - Track body weight & measure. (18:42)
• #3 - Adjust calories according to your goal. (23:41)
• #4 - Don’t radically change activity. (30:39)
• #5 - Hone it in. (34:47)
• Ways to eat to achieve a healthy balance that doesn’t involve calorie counting or macro tracking. (40:49)
• #1 – Avoid heavily processed foods. (43:04)
• #2 – Aim for a high-protein diet. (48:04)
• #3 – Drink ½ to 1 gallon of water a day. (50:04)
• #4 - Don’t eat while distracted. (52:03)
• #5 – Don't drink fluids while you eat. (53:05)
• #6 – Eat mindfully. (56:35)

Related Links/Products Mentioned

• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout**
• MAPS Macro Calculator
• Calorie labels are often wildly inaccurate. Here's how to prevent extra calories from derailing your diet.
• Food Labeling Modernization Act of 2021 Fact Sheet
• FatSecret - Calorie Counter and Diet Tracker for Weight Loss
• Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog
• Mind Pump #1220: The 4 Best Sources Of Protein
• How Much Protein You REALLY Need to Build Muscle & Maximize Health – Mind Pump TV
• NIH study finds heavily processed foods cause overeating and weight gain
• Processed foods make up 70 percent of the U.S. diet
• The Myth of Optimal Protein Intake – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources