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 adherenceLinks & Resources:https://coryfit.com/⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15minConsults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultationFor more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink