E. 76 How Many Calories Should You Eat For Fat Loss?

In this solo episode, I unpack one of the most commonly asked fat loss questions: “How many calories should I eat?” Instead of giving a blanket answer, I walk you through the step-by-step process of determining your ideal intake, based on your goal (fat loss vs. muscle gain), BMR, daily activity, training intensity, cardio strategy, and—most importantly—your ability to stay consistent.

I share how to use realistic calorie ranges, how to determine your deficit, and what to watch for to avoid unsustainable cuts or extreme cardio protocols. Whether you're self-coached or working with a coach, this episode gives you a practical framework to determine calorie needs, avoid burnout, and get results that actually last.

Timestamps:

- [00:00 – 03:07] - Intro: Why “how many calories should I eat?” is the wrong question

- [03:07 – 06:06] - Mistake #1: Not aligning your calorie intake with your actual goal

- [06:06 – 07:27] - Choosing the pace of fat loss: slow vs. aggressive deficit

- [07:27 – 09:20] - What to consider before setting a greater daily deficit

- [09:20 – 10:45] - Calculating BMR: What it is and how to estimate it

- [10:45 – 12:37] - Accounting for activity: How your daily movement impacts intake

- [12:37 – 15:15] - Step count: The underestimated fat loss tool

- [15:15 – 17:11] - Training intensity: How hard you train impacts recovery and intake

- [17:11 – 18:35] - Why you don’t burn that many calories from lifting

- [18:35 – 22:32] - Why calories aren’t always higher—even if you’re working hard

- [22:32 – 23:47] - Structured cardio: When and why to add it

- [23:47 – 27:03] - Mistake #2: Doing extreme amounts—or avoiding cardio entirely

- [27:03 – 30:00] - Mistake #3: Forcing restriction even when life isn’t allowing consistency

- [30:00 – 32:30] - Two client stories on flexible dieting and realistic goal setting

- [32:30 – 35:45] - Questions to ask yourself: Can you really stick to your deficit?

- [35:45 – 37:29] - Final recap: BMR x goals, cardio strategy, and prioritizing adherence

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