2911: How to Set Up A Calorie Deficit for Fat Loss (6 Steps) by Matt McLeod on How to Track Calories

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 16 March 2025

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2911: A calorie deficit is the key to fat loss, but most people struggle with tracking it accurately. Matt McLeod breaks down a simple six-step system to calculate your personal baseline, track your intake, and adjust accordingly for consistent results. By following this method using scales, food tracking apps, and weight trends, you'll gain better control over your nutrition without relying on unreliable macro calculators. Read along with the original article(s) here: https://mattmcleod.org/deficit/ Quotes to ponder: "Some non-dietitians were off by over 1,000 calories! So, yeah. Buy the scales so you don’t do this." "Try to hit within +/- 50 of that average calorie amount AND weigh yourself every day in the morning before you eat and after you use the restroom." "If your weight is staying about the same (within a pound or so), subtract 250 calories from your daily calorie goal and keep consistent." Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:31.0	This is Optimal Health Daily. up a calorie deficit for fat loss. Six Steps by Matt McLeod of matt McLeod.org, and I'm Dr. Neal.
0:41.6	Hey there, welcome back to another weekend edition of Optimal Health Daily. This is where I read to you
0:46.2	every single day of the year from the best health and fitness blogs we can find. I'm going to
0:51.3	keep this intro nice and short, so let's get right to it and start optimizing
0:55.3	your life.
1:00.2	How to set up a calorie deficit for fat loss. Six Steps by Matt McLeod of matt McLeod.org.
1:08.7	Everybody is talking about it. Unless you follow Dr. Oz, the keto warriors, or the descendants of vegan gains,
1:15.5	you've heard that a calorie deficit is the key to losing fat.
1:18.9	We'll get into details later, but to refresh, a calorie deficit simply means your body's
1:24.3	burning more calories than you're consuming.
1:26.4	Think calories out,
	...

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