331. How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall)
Hot, Healthy, Never Hungry
Lauren Hubert MS, RD
4.9 • 619 Ratings
🗓️ 6 October 2025
⏱️ 16 minutes
🧾️ Download transcript
Summary
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake.
Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it's very challenging (if not impossible) to determine the daily food plan you should be following.
For this reason, I'll be sharing two methods I use with clients to help you determine how much you should be eating for results. The first method is rooted in science and numbers, while the other method is less invasive into your lifestyle and instead uses how you currently eat in your real-life to help guide how to get into a calorie deficit.
By the end you'll leave this episode with knowledge on how to determine how much you should be eating and how to apply this information to your daily life to begin seeing fat loss on both your body – and the scale.
Join the 31 Day Fit Girl Fall Challenge HERE
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Related Episodes:
🎙️Episode 329: Welcome To Fit Girl Fall 2025
🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year
🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
Transcript
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| 0:00.0 | Fit Girl Fall is officially happening. Alongside bi-weekly episodes on this podcast, our 31-day challenge is in full swing this October, and it is not too late to join us. This challenge is designed to make fat loss simple by focusing on what actually works, structured high-protein and high and high fiber meals to curb cravings and |
| 0:23.5 | naturally boost your metabolism. Fresh fall recipes using easy to create meals that are going |
| 0:30.9 | to help you stay consistent even with how busy you are. And most importantly, a clear plan. |
| 0:37.4 | This challenge is built on consistent but |
| 0:40.4 | powerful habits that really will move the needle on your progress. We also have some insane |
| 0:46.5 | bonuses, some of which are weekly coaching calls and daily structure we infuse into this challenge |
| 0:52.6 | to help you stay on track, see progress, |
| 0:56.1 | and most importantly, feel amazing as you do it all month long. |
| 1:01.5 | Grab your spot. |
| 1:02.4 | It's not too late to join us for the Fit Girl Fall Challenge this year. |
| 1:05.6 | The link is in the show notes, and I'm so excited for me to jump in with us. |
| 1:15.5 | Thank you. and I'm so excited for me to jump in with us. Hello, my beautiful people, and welcome back to another episode of Fit Girl Fall on the Hot Healthy, |
| 1:21.2 | Never Hungry podcast, coming in with episodes that at least the recording time of the topic |
| 1:26.3 | are going to be 10 minutes or less, adding in some of the intros and reviews if I go a little bit over. But I'm so excited. These are short, tangible episodes to really help you up level and get in the best shape this fall because there are so many little tweaks and little things you can begin doing that aren't going to take even a ton of effort. And you'll be well on your way to shedding fat, |
| 1:44.7 | which is the theme of this year's thick or fall, and just getting in great shape that you can |
| 1:48.3 | sustain and maintain for the rest of your life. Today's episode is a topic I've been wanting |
| 1:52.9 | to do for a while on calculating your calories and really the two go-to ways that I really see |
| 1:59.9 | many women using and kind of walking you through that process. |
| 2:03.1 | So we're going to dive into the two ways to calculate your calories. I'll break it down for you guys. |
| 2:07.9 | Before that, we got a lovely review from a woman named Jenny that I wanted to give a shout out to. |
| 2:12.4 | She said so thankful for this podcast. I wanted to take a moment and say how thankful I am for this |
| 2:16.8 | podcast. I'm a mom that |
... |
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