The TDEE, BMR & Calorie Deficit Formula That Actually Works for Women Over 35

0:09 Hello, welcome back to the Body recomposition revolution. This is Robin and today. We are. Diving into. Why your calorie? Deficit is not working if you have been in a deficit, eating less, cutting your carbs, doing keto and you are still not dropping weight or not dropping and you. Feel stuck today? We're diving into. Why that is a spoiler. Alert it is most likely because. You are. Actually, not in a deficit. And what's even worse is. After age 35, your body already feels like it has betrayed you because it looks.

0:47 Different. It functions different. You have to be on point with your nutrition. Everything is just different. But one thing remains the same, and that is the golden rule of. Fat loss, which is you have. To be in a. Caloric deficit to drop fat so if you have. Experimented with. Keto or Paleo or. Atkins, or. South Beach. Awesome, You still have to be in a. Deficit to drop fat. That was shocking to me. That was actually shocking to me because I have done everything. I love. Experimenting with science and food and my body and just understanding why things do what they do and how I can get it to do what I want it to do.

1:29 And I have done everything under the sun lately. I think the last experiment I did was the carnivore diet. Oh my gosh, I don't think I've ever put on. Fat so fast. In my entire life. If I was. Eating a lot of butter and meat and dates. Weird things happen. Don't do that. You do need fruits and vegetables. Everything in moderation. OK, let's get into it. Because today. We are going to. Go through how to figure out your. BMR. Your TD EE. And we're also going to learn what those acronyms even mean and why they are relevant to you.

2:06 If you are trying to drop fat, you need to know them. You do. We are also going to cover. What a deficit is. And. Why you have? To be in one to. Drop fat because. You might not even know what. A deficit is you basically just have to. Be eating less than your maintenance calories we're going to. Go over what? That means, and if you do know what a deficit is and you are still not dropping fat, well then you are not in a deficit my friend. I promise you that. OK, Meet. Sarah Sarah is a fictitious. Woman, she doesn't.

2:39 Exist but. Maybe you resonate with her. Sarah is 5. Foot 7 she is. 38 years. Old, 200 lbs, mom of three. She works part time from home and has a significant amount of fat to lose, but can't seem to figure out where to start. OK, we're going to help Sarah out today. The first acronym Sarah needs to understand is BMRBMR means. Basal metabolic rate. You can just. View these as your survival calories you. Have to consume a certain amount of calories. Just to survive. So if you were just to. Lay on the couch all day and do absolutely nothing.

3:20 This is the amount of. Calories your body. Is burning just by existing and there's different methods you can use to find this. I think the most common method. People use is. The Mifflin St. Jayor and that formula is what I am going to ramble off next. If you want to write it down, great. Otherwise, I'm just going to put it in the show notes and you can refer. Back to it. So to find your BMR your. Survival calories. Your couch calories. Just think BMR couch calories you're sitting on the couch doing nothing.

3:49 These are. This is what? Your body burns. BMR is 600. 55 plus. And then this formula is a little complicated. 4.35 times weight in pounds plus 4.7 times height in inches -4.7 times age. Blah. OK, after that math, Sarah. 'S BMR is about 1660. Calories per day, remember. Sarah's 57. She's 200 lbs. She's. 38 years old. Her BMR. Her survival calories. Sit on the couch doing nothing about 16 100 calories. Now just a note, there is not a single calculation method that is. Perfect, but. Some are better starting points and the best way we can calculate your numbers is.

4:33 Just by your biofeedback, I have a series of quizzes. I use with my clients that give me a huge picture. Of what their activity levels are. What their body composition currently is. If they. Have access to an in body scanner. Fabulous. I love that. If not, we use some other formulas, but really I depend a lot on their. Biofeedback. Are they? Gaining. Are they dropping? So just remember, BMR is your body's non negotiable budget. If you eat below that your body. Starts cutting corners because if you're like me, you're running.

5:02 I'm just going to eat 500. Calories for five. Days and drop 5 lbs No if you eat below your BMR. Your body. Starts cutting corners, fewer calories burned, weaker workouts, more cravings, less muscle hormone imbalances. It's horrible. I've done it a million times. That's why sustainable fat loss happens. Above. Your BMR but. Below. Drum roll next acronym your T. D EE. This. Is where body recomposition happens. Above. Your BMR. Your couch calories but below your. TD, EE. Now what is? TD EE TD EE is your.

5:41 Total daily. Energy expenditure. Who cares? That is the total. Calories you burn living your life. So your BMR, you're sitting on the couch all day. Sarah's burning about 1600 calories. Well. What if, Sarah? Is moving around all day. She's chasing after her kids. She goes on a morning walk. She does. What if she weight trains? She is running, she's doing a lot of stuff. We need to factor that in step #2. We are going to take Sarah's BMR which was 1600. 60 calories. Just pretending BMR we're going to times it by her.

6:13 Activity factor. So this is where the. Quizzes I use with my clients are a little more in depth for the sake of this conversation. Slightly sedentary or no exercise, we times her BMR by 1.2. Lightly active. Which just means one to three days. Of light activity. We're going to times it by 1.375 S on and so forth throughout the moderately. Active category. The very very active category. The extra active category as. You can see. This is super subjective. I've had. Women who I know aren't doing a darn thing and they are claiming that they're very active.

6:45 No, no. Please like that let's that's why biofeedback is. Your best friend when it comes to trying to get into. A deficit you have to track. Everything. So we have now taken Sarah's BMR her couch calories which is 1600. We timed it by her. Activity factor. Sarah's going to be lightly active because we're going to be realists here. So that means Sarah is burning about, you know, roughly 2200. 80 calories. Per day living her. Lightly active life. Awesome. Doesn't matter, we just need an accurate starting point.

7:18 I or any other good coach will never ever place judgement on you for your current. Lifestyle. That's not what we're here to do. We're. Here to help you understand what you need to do to change it now. This is a very. Broad claim, but I'm going to stand by it most. People fall. Within 1600 to 2400. Calories as their. Maintenance, that's where most people. Fall. So now we have taken Sarah's BMR her. Couch calories we have figured out her. TDE. E Again, these formulas are listed in the show notes. Now we have her maintenance amount.

7:56 Her maintenance just If she doesn't want to lose weight or gain weight, Sarah needs to eat about 2280 calories. A day. Now we need to. Create a deficit. And 1st I just want to say what? A deficit is a calorie deficit occurs. When you are burning more calories than you are eating. A deficit occurs. When you are burning more calories than you are eating. But this? Is not as simple as it sounds, and I talk all about that in the. Episode previous to this episode 8 where I. Go on about the fat last pyramid at the.

8:32 Very. Base of the pyramid, The foundation of the pyramid is what we're talking about right now, that is being in a. Calorie deficit. You have to. Be in a deficit to drop fat. Now what the? Calories. That you are consuming within that. Deficit are comprised. Of matters. So if you're consuming a lot of carbs in that deficit and not enough protein, you're going to look skinny fat. If you're consuming adequate protein, you're going to look muscular. That matters. We'll touch on that later. Let's go.

9:02 Back to what? A deficit is. So a deficit. Just eating less calories than what your body is using. Less calories than your T. DE EE. So with Sarah, we have her. 2280 calories. Now we are just going to do a standard 1 LB a week. Deficit. If you are listening to this. This is a. Good starting point for anybody. Now I've had clients who have crept into the above £2 per week. Then we kind of got to slow it down. We look at their biofeedback and I say let's add in 100 calories for the next couple weeks and see how that goes.

9:35 Because we want to find the sweet spot. We want to find the sweet spot that's not going to make our bodies cut corners and start adapting the way that we. Process food. And all the other bad things that happen when we go too low. So let's aim for just a modest 1 LB A. Week deficit very safe so for fat loss we. Are going to subtract 400 to 500 calories from Sarah's maintenance at 2280? That leaves us. With a 1700. 50 calorie goal every day if Sarah hits. That 1700. 50 calorie goal. And does not go beyond that she will.

10:14 Drop fat if she's. Under that. She'll drop fat faster. Now again, we don't want to go too far under that. We have to. Have the sweet spot, that is. Above our BMR but below our T. D EE. And we found it at 1700 calories. We want to stay there. We don't want to go over. Now here's the part. That. A lot of women don't like doing, they don't like hearing, they don't want to subscribe to. And that's fine, you do. You, but if you. Want to drop? Fat you have to track. Your food, this is a non negotiable.

10:49 You don't know what you're eating. You have no idea how many grams of protein, carbs, calories, fats. You have no idea. How are you going to know? You're just going to guess what. It hasn't been working for you so far. Honestly, I'm and I'm one of those. People I. I don't track for three days and all of a sudden I'm up a few pounds. Whoops. I put in the honey I was eating when I was sick. Oh my gosh, how did I not know honey had that many? Calories you just have to track. Does tracking really? Suck.

11:17 Yes, it's a skill. It's not something that you are. Good at right off the bat. When I have clients who start with me, they think, Oh yeah, I can do that. It's really hard. It's really hard. To constantly be entering in every single thing you're eating during the day, and if you don't have your meals planned ahead of time, you are playing the worst game in the world, which is macro Tetris I. Play it. All the time when I'm not prepared for my week, it's. Horrible, but you have to track. You have to at least.

11:45 Track for a few months and if you become one of. Those people who just. Are good with numbers. You're good with understanding what you're eating and knowing what your body is going to do. Then maybe you don't have to track as often. Maybe you just. Track a few days a week. Now I I am somebody. Who I just. Have to continuously track my food. I do go through. Phases where I'm not doing it and I don't want to and then. I realize hey. I want to do, you know, lean out a little bit or focus on putting on more muscle.

12:16 I need to start tracking again, and that's fine if I ever need to make myself. Feel better about how? How tedious. Macro tracking is, I think back to when I was in college and I was doing a figure competition. We did not have smartphones. I actually think we did have smartphones, but I didn't. I didn't buy myself one. We did not have smartphones. I had a little notebook. With a list of foods. That I ate commonly and it had proteins, fats. Carbs. Calories. And I would do the math of what I. Ate every day.

12:48 By hand write it in my notebook. Was this horrible? Yes. But you know what? It was actually so much more efficient because I had my meals planned out ahead of time. How was I going to get on dial up Internet and look up these nutrients on whatever I was eating? I couldn't. I was a college student and I was working full time. Like I had too much going on. Here is the. Biggest hack that. You need to understand eating things on repeat. Is the biggest. Macro hack you can ever possess in terms of habits.

13:18 Eat on repeat. You don't have to put any thought into it. You don't have to. Leave the script. Is it lame? Yes, so are a. Lot of other things that. You have to do to is. Doing the laundry lame? Yes Is making your bed lame? Yes. Do they make your? Life better, yes. Eat things on repeat. Going out to eat? You can still do that. Have the cake too, because that's life. And life is worth living, but you don't need to have AS. Big of a piece so. Eating things on. Repeat is the. Biggest and the best macro tracking hack on Earth.

13:52 So with my ladies, once I get our our number, I call it our macro formulation and I have them go through a series. Of tests just. To kind of see if they are more carb sensitive and some ladies have a higher fat content, some ladies. Have. A lower carb content. Some ladies are pretty. Equal across the. Board, but we find a. Really specified. Formula that works for each individual. But all said and done, what really ultimately matters is that they are all in a deficit. And now once I have those numbers for each of my clients, I go through what's called a macro blueprint and it's a.

14:25 Rough draft. Of where they're going to place their protein so for breakfast we're going to have 30 grams of protein 25 grams of carbs they'll give me a list of foods they. Like I'll add to. It and we'll do a sample meal plan throughout the day. It's called the blueprint as I just said, and it just gives you an. Idea of what? Your day can look like if you have it planned out ahead of time. Is that realistic? For every day? No, absolutely not. But is it realistic for most days? Yeah, it is. If you're.

14:50 Leaving for work every day or even if you're a stay at home mom and things are not as consistent as they could be, make your meals consistent. Eat things on repeat. I will go through my own meal plan that I eat on repeat when I am on my game. You know, honestly, this week I'm off my game, Last week off my game. I've been going through some hormone panels and it's been throwing me for a loop. I don't think I'm eating enough so I'm I'm just kind of redoing all my nutrition and carbo loading, we'll call it this week.

15:17 But when I am on my game I have a. Very rigid. Meal plan I follow and when I get bored of it I take something out and replace it with something else. So for me who eats around 2000 calories a day, I am eating upwards of 150 grams of protein per day. This is when I'm in kind of a building phase in the morning. I will have. Right when I wake up because very important for women to eat within 30 minutes of waking, even if you are a freak like me and you're waking up at. 4:45. Yup, I'm going to have about 15 grams of protein within 30 minutes of waking up.

15:52 Most of the time it's half. Of a David bar, or about half a cup of Greek yogurt, or just a little bit of chocolate. Whey protein powder thrown in my iced coffee bum. I go get a little cardio done or I just sit on the couch and do some work and a few hours I'm going to have my breakfast. So I have. What I call my pre breakfast and that's about 15 grams of protein. Then I have my real breakfast and my real breakfast is my. I will. Call it ever famous in the realm of my own existence, but my protein pancake.

16:20 So that's. About 1/2 cup of rolled oats, half cup of egg whites, half cup of cottage. Cheese blended together with some vanilla. Saute that baby up. Really. Good with some butter on it. Browned butter Then when I go workout I have my workout, I come back home and I have a smoothie and then after that I will most. Likely have. Chicken, broccoli, kimchi, and maybe some rice if I'm in A. If I'm in that 2. 1000 calorie phase. And then for dinner, that's kind of here, there everywhere, I allow myself some freedom to eat whatever for dinner because I want to eat with my family.

16:52 Granted, I'm not going to eat the noodles that they are consuming drenched in cheese, but I might have a few. I'm definitely going to sit down at the table and have the protein part and. Add some veggies. Throw on my kids plates if they let me but eating things on repeat I'm. Serious is the. Best thing you can do to be concise as an overview. You need to. If you want to drop fat, you need to understand the fat loss pyramid. The foundation is a calorie. Deficit you have. To be in one to drop. Fat.

17:20 You have to. In order to find that number, go online. Use one of the macro calculating apps they have. There's going to be a little bit of variance, but then just rely on your. Biofeedback are you? Gaining weight still Are you tracking diligently and you're still gaining weight? Well, then you got to cut those calories down a little bit more. So #1 find your. BMR #2 find your. TD, EE. That's going to give you your maintenance calories. Then you're going to cut about four hundred 500 calories off of that and see what happens if.

17:54 You need help. Figuring out your macro formulation and you do want to go through the lengthy quizzes. That I have it does take a couple days. I had a few. Ladies, take me up on this last week it. Was a great experience for both. Of us, I made a couple friends and I've had ladies. I've done this for both women and men. So if you want help getting your macro formulations done, I'm charging 39. Dollars for that? You'll have some back and forth with me via e-mail, and it's kind of a fun process. You learn a lot about your body and how you respond to carbs, and you get some great information and a macro blueprint of your own that you can use in your.

18:26 Daily life. To get started on your macro accounting journey, but if you don't want that, go online, check out one of those. Calculators. It's super. Easy, just find one. It doesn't even matter which one, just know if you're. Outside of the. Range being 1600 and 2400 calories maintenance. You're probably using a bad calculator. Find a new one. Yeah, just type it in, see what people are using, check them out, see what the numbers are. If you have any questions, you can always find me on Instagram.

18:53 That's Rack Fitness MN so RAC fitness MN under dash or you can e-mail me. I love getting your emails. I do, they make my day. They really do. My e-mail address is [email protected]. Or you. Can always leave a comment or a question on my. Actual Spotify page. I love reading those two. I love responding to them. That's what I do when I wake up at. 4:45 as I. Go through any comments or emails or DMS I get on Instagram. Or Facebook. That's. Fun for me. I love connecting with you guys and you're all over the country.

19:30 It's really cool. To hear from you. So thank you for listening and I will talk to you all next week.