Mind Pump Ep. 2744: How to Track Macros the Right Way (According to Pros)

Release Date: December 6, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

This episode dives deep into the science—and psychology—of macro tracking (protein, fats, carbohydrates), examining who it helps, who should avoid it, and how the pros use it as a temporary but transformative educational tool. The Mind Pump crew draws on decades of coaching experience to debunk myths, highlight common pitfalls, and share real success stories. The team also coaches several live callers with nuanced issues—from stalled progress to post-diet recovery—and gets candid about their own tracking habits.

Key Discussion Points & Insights

1. What Is Macro Tracking & Who Needs It?

• Macro tracking isn't necessary for everyone but is a powerful tool for certain goals.
• Sal: "Tracking your macros...can be a total game changer in the positive and in some cases in the negative. We're going to talk about macro tracking, the do's and the don'ts, who it's good for, who it's bad for." (04:01)
• For general fat loss or gaining muscle, basic awareness often suffices; tracking becomes most useful for advanced goals (e.g., getting below "fit and healthy" body fat levels).

2. Benefits of Tracking: Awareness, Precision, Education

• Even professionals can underestimate or overestimate their calorie intake by 10-20% (hundreds of calories)—enough to stall progress.
  • Adam: "Even for those of us who know...I could still be off significantly—10 to 20%, which is hundreds of calories..." (06:33)
• Macro tracking is an “awareness tool” to align perception with reality.

3. When & Why Macro Tracking Becomes Essential

• For aesthetic goals below “natural” leanness—men aiming for <12%, women for <20%—tracking becomes vital as hunger and bodily signals become unreliable.
• Also important when:
  • Bulking/reverse dieting (to avoid overeating or undereating out of fear)
  • Establishing a true maintenance for metabolic adaptation
• Sal: "If you want to move typically lower than that (fit/healthy), that's when macro counting starts to become important because your body kind of fights you." (10:34)

4. Common Macro Tracking Errors & Mindset Pitfalls

• Many become “trapped” in perpetual tracking—this is neither necessary nor healthy long-term.
• Counting is not a license to eat junk that "fits"—the “If It Fits Your Macros” (IIFYM) mindset often backfires, making adherence harder due to cravings/hyperpalatable foods (22:35).
  • Adam: "It's like putting this whole process on hard mode...You introduce foods that are hyperpalatable...It makes you hungrier and crave more." (22:43)
• Macro calculators and formulae are just starting points; real tracking over weeks gives the most accurate maintenance number.

5. Sustainable, Real-World Macro Tracking Methods

• Macro calculators give a starting guess, but awareness grows best by tracking what you already eat for 3+ weeks to establish baseline behavior.
• Coaching tip: Don’t immediately overhaul clients’ diets. Start with small changes for lasting success.
  • Adam: "I want you to eat normal...If I find out later that the beautiful plan I laid out is so astronomically different than what you just did...I'm setting that client up for failure." (19:06)

6. Tracking Is Temporary: The Exit Strategy

• Macro tracking should be used as a learning phase—not forever.
• Sal: "Macro tracking is good if it's a step towards a...life that is not stressful around food. It's great as an awareness tool." (21:30)
• Transition away from tracking as you build food intuition and healthy habits.

7. Science Deep Dives: Not All Studies Apply to Everyone

• They critique oversimplified study interpretations—e.g., a bulk study where already overtrained athletes didn’t gain muscle from extra calories. Training context matters; calories support muscle only if the muscle-building stimulus (strength training) is present. (24:25+)

Coaching Call Highlights & Real-World Examples

[65:36] Caller #1: Matt — Bulking, Time Constraints, Arm Growth

• Scenario: Wants to add an inch to his arms, but struggles to fit volume-heavy “MAPS Aesthetic” workouts into his morning.
• Advice:
  • MAPS Aesthetic likely more volume than needed; cut sets or use MAPS Anabolic Advanced.
  • Blend MAPS Anabolic (3 days/week) with added “focus days” on arms and occlusion training.
  • Key Quote: "Have you ever done occlusion training on your arms? That’ll give you a quarter inch fast." (69:16, Sal)

[72:51] Caller #2: Sandy — Perimenopause, Post-Competition Fatigue, Aging

• Scenario: Lifetime athlete, recent fatigue, wants to drop to "stage lean" for her wedding; stuck at “high” calories and not making progress.
• Advice:
  • 1800 calories at 4 days/week training is too low for Sandy’s activity and muscle mass.
  • “You’re in a good place—low 20s bodyfat is fit and healthy as a mature athlete. Trying to get lower (to 16%) is not healthy for your age.” (77:04, Sal)
  • Assignment: Reverse diet up by 250 calories, focus on strength not scale, get coaching support.
  • Emphasis: Psychological discomfort is biggest barrier. “Are you comfortable being uncomfortable? Let’s do that. Bump your calories.” (82:33, Sal)

[87:33] Caller #3: Jason — Post-COVID Recovery, Escaping Yo-Yo Dieting

• Scenario: Former chronic yo-yo dieter, survived severe COVID at 300lbs, now thriving with high calories and steady strength/performance gains, but worried about "breaking the rules" (too many gym days, too high calories).
• Advice:
  • What matters most? “You’re getting stronger, feeding yourself, you feel good—you are doing GREAT.” (91:48, Sal)
  • Slight tweak: Maintain walks/steps as daily activity.
  • Gave a 12-month plan (MAPS programs) to follow.
  • Inspirational: “I’m the only patient that survived that ICU. I’m here for my kids and to live God’s purpose.” (94:58, Jason)

Notable Quotes & Timestamps

• On Macro Under/Overestimation:
  Sal: "The over/underestimate of what you think you're eating is silly. It's just dumb. Even for those of us who...know, I could still be off significantly—10 to 20%." (06:33)
• On Macro Calculators vs. Real Life:
  Adam: "Macro calculators...give you a good place to start, but it's not the answer. If you have a coach, I want you to eat the same [as before]...then we'll change one thing at a time." (18:55)
• On Dangers of Perpetual Tracking:
  Sal: "There are people that get trapped in this...macro tracking...becomes a trap. And it's a stressful trap...It's a dysfunctional relationship with food." (21:30)
• On Small, Sustainable Changes:
  Adam: "Small changes produce results...you can start building muscle, start burning body fat right away—with minor macro changes." (20:13)
• On Tracking as Education, Not Dogma:
  Adam: "For the anti-tracking people, the real value is...awareness." (15:06)

Memorable Moments

• "IIFYM Put on Hard Mode": The team reminisces about the “If It Fits Your Macros” years, mocking the idea that cramming all your protein/fat/carbs into PopTarts and pizza just “because it fits” is a good long-term idea.
• Raw Vulnerability from Callers: Sandy gets a gentle but powerful intervention for her fear of reverse dieting, with the crew supporting her to embrace discomfort for long-term freedom.
• Success Story: Jason’s transformation from near-death in the ICU (post-COVID) to thriving with high calories and a healthy, hopeful outlook is a highlight and inspiration.

Macro Tracking: Keys to Doing It Right (Mind Pump Rulebook)

Tracking Macros is Most Useful When:

• You’re pushing below typical “fit/healthy” body fat levels
• You’ve plateaued or have no awareness of true intake
• Bulking/reverse dieting and need to ensure enough (but not too much) food

How to Use Macro Tracking Effectively:

• Treat it as a learning phase, not a life sentence (30–90 days is enough for most)
• Don’t overhaul your diet overnight—start by recording current habits
• Address the biggest macro imbalances (usually protein/fiber), not all at once
• Watch for hidden calorie sources (oils, snacks, “tastes” while cooking)
• Remember, macro calculators are a starting point—your real maintenance = average intake over a stable 2–3 weeks

Don’t...

• Use macro tracking to justify junk
• Get stuck tracking forever
• Ignore your psychological relationship with food—address the mind, not just the math

Timestamps for Significant Segments

• [04:01] – Macro Tracking: Benefits and Downsides
• [06:33] – Why We’re All Bad at Estimating Our Intake
• [10:34] – Tracking’s Role in Extreme Leanness and Bulking
• [15:06] – Macro Tracking as Awareness Exercise
• [21:30] – Dangers of Perpetual Tracking
• [22:35] – Critique of IIFYM Mentality
• [24:25] – Interpreting Nutrition Studies in Context
• [65:36] – Live Coaching: Bulking with Time Constraints
• [72:51] – Live Coaching: Overtraining, Stalled Results, and Reverse Dieting at 59
• [87:33] – Live Coaching: Beating Chronic Dieting and Recovery Transformation

Final Takeaways

• Macro tracking is a PRO TOOL: use it for a phase, learn what your food contains, get results, then wean off.
• Don’t let it become a prison or a license for junk; use it to build food-awareness and habits you can sustain.
• Use tracking—and coaching—as a mirror to reveal blind spots in both intake and mindset.
• Real change comes from slowly raising your standards, not sudden, unsustainable overhauls.

For more Mind Pump, visit Mind Pump Podcast or find them on Instagram (@mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug).