Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / The TDEE, BMR & Calorie Deficit Formula That Actually Works for Women Over 35

Transcript

The TDEE, BMR & Calorie Deficit Formula That Actually Works for Women Over 35 · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:09
  Hello, welcome back to the Body recomposition revolution.
• 0:13
  This is Robin and today. We are.
• 0:15
  Diving into. Why your calorie?
• 0:18
  Deficit is not working if you have been in a deficit, eating
• 0:24
  less, cutting your carbs, doing keto and you are still not
• 0:28
  dropping weight or not dropping and you.
• 0:30
  Feel stuck today? We're diving into.
• 0:33
  Why that is a spoiler. Alert it is most likely because.
• 0:37
  You are. Actually, not in a deficit.
• 0:40
  And what's even worse is. After age 35, your body already
• 0:44
  feels like it has betrayed you because it looks.
• 0:47
  Different. It functions different.
• 0:49
  You have to be on point with your nutrition.
• 0:52
  Everything is just different. But one thing remains the same,
• 0:56
  and that is the golden rule of. Fat loss, which is you have.
• 1:01
  To be in a. Caloric deficit to drop fat so
• 1:05
  if you have. Experimented with.
• 1:07
  Keto or Paleo or. Atkins, or.
• 1:10
  South Beach. Awesome, You still have to be in
• 1:13
  a. Deficit to drop fat.
• 1:15
  That was shocking to me. That was actually shocking to me
• 1:17
  because I have done everything. I love.
• 1:21
  Experimenting with science and food and my body and just
• 1:24
  understanding why things do what they do and how I can get it to
• 1:28
  do what I want it to do. And I have done everything under
• 1:30
  the sun lately. I think the last experiment I
• 1:33
  did was the carnivore diet. Oh my gosh, I don't think I've
• 1:37
  ever put on. Fat so fast.
• 1:39
  In my entire life. If I was.
• 1:41
  Eating a lot of butter and meat and dates.
• 1:44
  Weird things happen. Don't do that.
• 1:46
  You do need fruits and vegetables.
• 1:48
  Everything in moderation. OK, let's get into it.
• 1:52
  Because today. We are going to.
• 1:54
  Go through how to figure out your.
• 1:56
  BMR. Your TD EE.
• 2:00
  And we're also going to learn what those acronyms even mean
• 2:03
  and why they are relevant to you.
• 2:06
  If you are trying to drop fat, you need to know them.
• 2:08
  You do. We are also going to cover.
• 2:10
  What a deficit is. And.
• 2:13
  Why you have? To be in one to.
• 2:15
  Drop fat because. You might not even know what.
• 2:18
  A deficit is you basically just have to.
• 2:21
  Be eating less than your maintenance calories we're going
• 2:23
  to. Go over what?
• 2:24
  That means, and if you do know what a deficit is and you are
• 2:28
  still not dropping fat, well then you are not in a deficit my
• 2:32
  friend. I promise you that.
• 2:34
  OK, Meet. Sarah Sarah is a fictitious.
• 2:38
  Woman, she doesn't. Exist but.
• 2:39
  Maybe you resonate with her. Sarah is 5.
• 2:42
  Foot 7 she is. 38 years. Old, 200 lbs, mom of three.
• 2:48
  She works part time from home and has a significant amount of
• 2:52
  fat to lose, but can't seem to figure out where to start.
• 2:55
  OK, we're going to help Sarah out today.
• 2:58
  The first acronym Sarah needs to understand is BMRBMR means.
• 3:04
  Basal metabolic rate. You can just.
• 3:07
  View these as your survival calories you.
• 3:11
  Have to consume a certain amount of calories.
• 3:13
  Just to survive. So if you were just to.
• 3:17
  Lay on the couch all day and do absolutely nothing.
• 3:20
  This is the amount of. Calories your body.
• 3:22
  Is burning just by existing and there's different methods you
• 3:26
  can use to find this. I think the most common method.
• 3:29
  People use is. The Mifflin St.
• 3:31
  Jayor and that formula is what I am going to ramble off next.
• 3:35
  If you want to write it down, great.
• 3:37
  Otherwise, I'm just going to put it in the show notes and you can
• 3:39
  refer. Back to it.
• 3:41
  So to find your BMR your. Survival calories.
• 3:45
  Your couch calories. Just think BMR couch calories
• 3:48
  you're sitting on the couch doing nothing.
• 3:49
  These are. This is what?
• 3:50
  Your body burns. BMR is 600. 55 plus.
• 3:56
  And then this formula is a little complicated. 4.35 times
• 4:00
  weight in pounds plus 4.7 times height in inches -4.7 times age.
• 4:07
  Blah. OK, after that math, Sarah.
• 4:10
  'S BMR is about 1660. Calories per day, remember.
• 4:15
  Sarah's 57. She's 200 lbs.
• 4:17
  She's. 38 years old. Her BMR.
• 4:20
  Her survival calories. Sit on the couch doing nothing
• 4:22
  about 16 100 calories. Now just a note, there is not a
• 4:26
  single calculation method that is.
• 4:27
  Perfect, but. Some are better starting points
• 4:30
  and the best way we can calculate your numbers is.
• 4:33
  Just by your biofeedback, I have a series of quizzes.
• 4:36
  I use with my clients that give me a huge picture.
• 4:39
  Of what their activity levels are.
• 4:41
  What their body composition currently is.
• 4:44
  If they. Have access to an in body
• 4:45
  scanner. Fabulous.
• 4:46
  I love that. If not, we use some other
• 4:48
  formulas, but really I depend a lot on their.
• 4:50
  Biofeedback. Are they?
• 4:52
  Gaining. Are they dropping?
• 4:53
  So just remember, BMR is your body's non negotiable budget.
• 4:57
  If you eat below that your body. Starts cutting corners because
• 5:00
  if you're like me, you're running.
• 5:02
  I'm just going to eat 500. Calories for five.
• 5:04
  Days and drop 5 lbs No if you eat below your BMR.
• 5:07
  Your body. Starts cutting corners, fewer
• 5:10
  calories burned, weaker workouts, more cravings, less
• 5:14
  muscle hormone imbalances. It's horrible.
• 5:17
  I've done it a million times. That's why sustainable fat loss
• 5:19
  happens. Above.
• 5:21
  Your BMR but. Below.
• 5:24
  Drum roll next acronym your T. D EE.
• 5:28
  This. Is where body recomposition
• 5:30
  happens. Above.
• 5:31
  Your BMR. Your couch calories but below
• 5:35
  your. TD, EE.
• 5:38
  Now what is? TD EE TD EE is your.
• 5:41
  Total daily. Energy expenditure.
• 5:43
  Who cares? That is the total.
• 5:45
  Calories you burn living your life.
• 5:47
  So your BMR, you're sitting on the couch all day.
• 5:49
  Sarah's burning about 1600 calories.
• 5:52
  Well. What if, Sarah?
• 5:53
  Is moving around all day. She's chasing after her kids.
• 5:56
  She goes on a morning walk. She does.
• 5:58
  What if she weight trains? She is running, she's doing a
• 6:01
  lot of stuff. We need to factor that in step
• 6:04
  #2. We are going to take Sarah's BMR
• 6:08
  which was 1600. 60 calories. Just pretending BMR we're going
• 6:12
  to times it by her. Activity factor.
• 6:14
  So this is where the. Quizzes I use with my clients
• 6:16
  are a little more in depth for the sake of this conversation.
• 6:19
  Slightly sedentary or no exercise, we times her BMR by
• 6:23
  1.2. Lightly active.
• 6:26
  Which just means one to three days.
• 6:27
  Of light activity. We're going to times it by 1.375
• 6:30
  S on and so forth throughout the moderately.
• 6:33
  Active category. The very very active category.
• 6:35
  The extra active category as. You can see.
• 6:38
  This is super subjective. I've had.
• 6:40
  Women who I know aren't doing a darn thing and they are claiming
• 6:43
  that they're very active. No, no.
• 6:46
  Please like that let's that's why biofeedback is.
• 6:50
  Your best friend when it comes to trying to get into.
• 6:53
  A deficit you have to track. Everything.
• 6:56
  So we have now taken Sarah's BMR her couch calories which is
• 6:59
  1600. We timed it by her.
• 7:00
  Activity factor. Sarah's going to be lightly
• 7:03
  active because we're going to be realists here.
• 7:05
  So that means Sarah is burning about, you know, roughly 2200.
• 7:11
  80 calories. Per day living her.
• 7:13
  Lightly active life. Awesome.
• 7:15
  Doesn't matter, we just need an accurate starting point.
• 7:18
  I or any other good coach will never ever place judgement on
• 7:22
  you for your current. Lifestyle.
• 7:24
  That's not what we're here to do.
• 7:26
  We're. Here to help you understand what
• 7:28
  you need to do to change it now. This is a very.
• 7:31
  Broad claim, but I'm going to stand by it most.
• 7:35
  People fall. Within 1600 to 2400.
• 7:40
  Calories as their. Maintenance, that's where most
• 7:43
  people. Fall.
• 7:45
  So now we have taken Sarah's BMR her.
• 7:47
  Couch calories we have figured out her.
• 7:50
  TDE. E Again, these formulas are
• 7:53
  listed in the show notes. Now we have her maintenance
• 7:56
  amount. Her maintenance just If she
• 7:57
  doesn't want to lose weight or gain weight, Sarah needs to eat
• 8:00
  about 2280 calories. A day.
• 8:03
  Now we need to. Create a deficit.
• 8:06
  And 1st I just want to say what? A deficit is a calorie deficit
• 8:12
  occurs. When you are burning more
• 8:14
  calories than you are eating. A deficit occurs.
• 8:18
  When you are burning more calories than you are eating.
• 8:22
  But this? Is not as simple as it sounds,
• 8:25
  and I talk all about that in the.
• 8:27
  Episode previous to this episode 8 where I.
• 8:30
  Go on about the fat last pyramid at the.
• 8:32
  Very. Base of the pyramid, The
• 8:34
  foundation of the pyramid is what we're talking about right
• 8:37
  now, that is being in a. Calorie deficit.
• 8:40
  You have to. Be in a deficit to drop fat.
• 8:44
  Now what the? Calories.
• 8:45
  That you are consuming within that.
• 8:47
  Deficit are comprised. Of matters.
• 8:50
  So if you're consuming a lot of carbs in that deficit and not
• 8:54
  enough protein, you're going to look skinny fat.
• 8:56
  If you're consuming adequate protein, you're going to look
• 8:59
  muscular. That matters.
• 9:01
  We'll touch on that later. Let's go.
• 9:02
  Back to what? A deficit is.
• 9:04
  So a deficit. Just eating less calories than
• 9:06
  what your body is using. Less calories than your T.
• 9:09
  DE EE. So with Sarah, we have her. 2280
• 9:14
  calories. Now we are just going to do a
• 9:16
  standard 1 LB a week. Deficit.
• 9:19
  If you are listening to this. This is a.
• 9:21
  Good starting point for anybody. Now I've had clients who have
• 9:24
  crept into the above £2 per week.
• 9:27
  Then we kind of got to slow it down.
• 9:29
  We look at their biofeedback and I say let's add in 100 calories
• 9:33
  for the next couple weeks and see how that goes.
• 9:35
  Because we want to find the sweet spot.
• 9:37
  We want to find the sweet spot that's not going to make our
• 9:39
  bodies cut corners and start adapting the way that we.
• 9:42
  Process food. And all the other bad things
• 9:45
  that happen when we go too low. So let's aim for just a modest 1
• 9:50
  LB A. Week deficit very safe so for
• 9:53
  fat loss we. Are going to subtract 400 to 500
• 9:56
  calories from Sarah's maintenance at 2280?
• 10:00
  That leaves us. With a 1700. 50 calorie goal
• 10:06
  every day if Sarah hits. That 1700. 50 calorie goal.
• 10:12
  And does not go beyond that she will.
• 10:14
  Drop fat if she's. Under that.
• 10:17
  She'll drop fat faster. Now again, we don't want to go
• 10:19
  too far under that. We have to.
• 10:21
  Have the sweet spot, that is. Above our BMR but below our T.
• 10:25
  D EE. And we found it at 1700
• 10:28
  calories. We want to stay there.
• 10:30
  We don't want to go over. Now here's the part.
• 10:33
  That. A lot of women don't like doing,
• 10:36
  they don't like hearing, they don't want to subscribe to.
• 10:39
  And that's fine, you do. You, but if you.
• 10:43
  Want to drop? Fat you have to track.
• 10:47
  Your food, this is a non negotiable.
• 10:49
  You don't know what you're eating.
• 10:51
  You have no idea how many grams of protein, carbs, calories,
• 10:54
  fats. You have no idea.
• 10:55
  How are you going to know? You're just going to guess what.
• 10:58
  It hasn't been working for you so far.
• 11:00
  Honestly, I'm and I'm one of those.
• 11:02
  People I. I don't track for three days and
• 11:04
  all of a sudden I'm up a few pounds.
• 11:06
  Whoops. I put in the honey I was eating
• 11:09
  when I was sick. Oh my gosh, how did I not know
• 11:11
  honey had that many? Calories you just have to track.
• 11:15
  Does tracking really? Suck.
• 11:17
  Yes, it's a skill. It's not something that you are.
• 11:20
  Good at right off the bat. When I have clients who start
• 11:24
  with me, they think, Oh yeah, I can do that.
• 11:27
  It's really hard. It's really hard.
• 11:29
  To constantly be entering in every single thing you're eating
• 11:32
  during the day, and if you don't have your meals planned ahead of
• 11:35
  time, you are playing the worst game in the world, which is
• 11:38
  macro Tetris I. Play it.
• 11:40
  All the time when I'm not prepared for my week, it's.
• 11:42
  Horrible, but you have to track. You have to at least.
• 11:45
  Track for a few months and if you become one of.
• 11:47
  Those people who just. Are good with numbers.
• 11:50
  You're good with understanding what you're eating and knowing
• 11:52
  what your body is going to do. Then maybe you don't have to
• 11:55
  track as often. Maybe you just.
• 11:57
  Track a few days a week. Now I I am somebody.
• 12:01
  Who I just. Have to continuously track my
• 12:03
  food. I do go through.
• 12:04
  Phases where I'm not doing it and I don't want to and then.
• 12:09
  I realize hey. I want to do, you know, lean out
• 12:12
  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
• 12:19
  to make myself. Feel better about how?
• 12:21
  How tedious. Macro tracking is, I think back
• 12:24
  to when I was in college and I was doing a figure competition.
• 12:29
  We did not have smartphones. I actually think we did have
• 12:31
  smartphones, but I didn't. I didn't buy myself one.
• 12:34
  We did not have smartphones. I had a little notebook.
• 12:37
  With a list of foods. That I ate commonly and it had
• 12:42
  proteins, fats. Carbs.
• 12:45
  Calories. And I would do the math of what
• 12:47
  I. Ate every day.
• 12:48
  By hand write it in my notebook. Was this horrible?
• 12:52
  Yes. But you know what?
• 12:53
  It was actually so much more efficient because I had my meals
• 12:57
  planned out ahead of time. How was I going to get on dial
• 13:00
  up Internet and look up these nutrients on whatever I was
• 13:03
  eating? I couldn't.
• 13:04
  I was a college student and I was working full time.
• 13:06
  Like I had too much going on. Here is the.
• 13:08
  Biggest hack that. You need to understand eating
• 13:12
  things on repeat. Is the biggest.
• 13:14
  Macro hack you can ever possess in terms of habits.
• 13:18
  Eat on repeat. You don't have to put any
• 13:21
  thought into it. You don't have to.
• 13:23
  Leave the script. Is it lame?
• 13:25
  Yes, so are a. Lot of other things that.
• 13:28
  You have to do to is. Doing the laundry lame?
• 13:30
  Yes Is making your bed lame? Yes.
• 13:33
  Do they make your? Life better, yes.
• 13:36
  Eat things on repeat. Going out to eat?
• 13:38
  You can still do that. Have the cake too, because
• 13:41
  that's life. And life is worth living, but
• 13:44
  you don't need to have AS. Big of a piece so.
• 13:46
  Eating things on. Repeat is the.
• 13:48
  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
• 13:56
  macro formulation and I have them go through a series.
• 13:59
  Of tests just. To kind of see if they are more
• 14:01
  carb sensitive and some ladies have a higher fat content, some
• 14:05
  ladies. Have.
• 14:06
  A lower carb content. Some ladies are pretty.
• 14:08
  Equal across the. Board, but we find a.
• 14:09
  Really specified. Formula that works for each
• 14:12
  individual. But all said and done, what
• 14:14
  really ultimately matters is that they are all in a deficit.
• 14:19
  And now once I have those numbers for each of my clients,
• 14:22
  I go through what's called a macro blueprint and it's a.
• 14:25
  Rough draft. Of where they're going to place
• 14:27
  their protein so for breakfast we're going to have 30 grams of
• 14:29
  protein 25 grams of carbs they'll give me a list of foods
• 14:32
  they. Like I'll add to.
• 14:33
  It and we'll do a sample meal plan throughout the day.
• 14:36
  It's called the blueprint as I just said, and it just gives you
• 14:38
  an. Idea of what?
• 14:40
  Your day can look like if you have it planned out ahead of
• 14:42
  time. Is that realistic?
• 14:44
  For every day? No, absolutely not.
• 14:46
  But is it realistic for most days?
• 14:48
  Yeah, it is. If you're.
• 14:50
  Leaving for work every day or even if you're a stay at home
• 14:52
  mom and things are not as consistent as they could be,
• 14:56
  make your meals consistent. Eat things on repeat.
• 14:59
  I will go through my own meal plan that I eat on repeat when I
• 15:02
  am on my game. You know, honestly, this week
• 15:04
  I'm off my game, Last week off my game.
• 15:06
  I've been going through some hormone panels and it's been
• 15:09
  throwing me for a loop. I don't think I'm eating enough
• 15:12
  so I'm I'm just kind of redoing all my nutrition and carbo
• 15:16
  loading, we'll call it this week.
• 15:17
  But when I am on my game I have a.
• 15:20
  Very rigid. Meal plan I follow and when I
• 15:23
  get bored of it I take something out and replace it with
• 15:25
  something else. So for me who eats around 2000
• 15:29
  calories a day, I am eating upwards of 150 grams of protein
• 15:33
  per day. This is when I'm in kind of a
• 15:35
  building phase in the morning. I will have.
• 15:39
  Right when I wake up because very important for women to eat
• 15:42
  within 30 minutes of waking, even if you are a freak like me
• 15:45
  and you're waking up at. 4:45. Yup, I'm going to have about 15
• 15:49
  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
• 15:55
  cup of Greek yogurt, or just a little bit of chocolate.
• 15:58
  Whey protein powder thrown in my iced coffee bum.
• 16:01
  I go get a little cardio done or I just sit on the couch and do
• 16:04
  some work and a few hours I'm going to have my breakfast.
• 16:07
  So I have. What I call my pre breakfast and
• 16:10
  that's about 15 grams of protein.
• 16:12
  Then I have my real breakfast and my real breakfast is my.
• 16:16
  I will. Call it ever famous in the realm
• 16:18
  of my own existence, but my protein pancake.
• 16:20
  So that's. About 1/2 cup of rolled oats,
• 16:23
  half cup of egg whites, half cup of cottage.
• 16:25
  Cheese blended together with some vanilla.
• 16:28
  Saute that baby up. Really.
• 16:29
  Good with some butter on it. Browned butter Then when I go
• 16:32
  workout I have my workout, I come back home and I have a
• 16:34
  smoothie and then after that I will most.
• 16:37
  Likely have. Chicken, broccoli, kimchi, and
• 16:39
  maybe some rice if I'm in A. If I'm in that 2. 1000 calorie
• 16:43
  phase. And then for dinner, that's kind
• 16:45
  of here, there everywhere, I allow myself some freedom to eat
• 16:49
  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
• 16:54
  consuming drenched in cheese, but I might have a few.
• 16:57
  I'm definitely going to sit down at the table and have the
• 16:59
  protein part and. Add some veggies.
• 17:01
  Throw on my kids plates if they let me but eating things on
• 17:04
  repeat I'm. Serious is the.
• 17:07
  Best thing you can do to be concise as an overview.
• 17:11
  You need to. If you want to drop fat, you
• 17:13
  need to understand the fat loss pyramid.
• 17:16
  The foundation is a calorie. Deficit you have.
• 17:18
  To be in one to drop. Fat.
• 17:20
  You have to. In order to find that number, go
• 17:23
  online. Use one of the macro calculating
• 17:26
  apps they have. There's going to be a little bit
• 17:28
  of variance, but then just rely on your.
• 17:30
  Biofeedback are you? Gaining weight still Are you
• 17:33
  tracking diligently and you're still gaining weight?
• 17:35
  Well, then you got to cut those calories down a little bit more.
• 17:38
  So #1 find your. BMR #2 find your.
• 17:44
  TD, EE. That's going to give you your
• 17:47
  maintenance calories. Then you're going to cut about
• 17:50
  four hundred 500 calories off of that and see what happens if.
• 17:54
  You need help. Figuring out your macro
• 17:57
  formulation and you do want to go through the lengthy quizzes.
• 17:59
  That I have it does take a couple days.
• 18:01
  I had a few. Ladies, take me up on this last
• 18:03
  week it. Was a great experience for both.
• 18:05
  Of us, I made a couple friends and I've had ladies.
• 18:07
  I've done this for both women and men.
• 18:09
  So if you want help getting your macro formulations done, I'm
• 18:12
  charging 39. Dollars for that?
• 18:14
  You'll have some back and forth with me via e-mail, and it's
• 18:17
  kind of a fun process. You learn a lot about your body
• 18:20
  and how you respond to carbs, and you get some great
• 18:22
  information and a macro blueprint of your own that you
• 18:25
  can use in your. Daily life.
• 18:27
  To get started on your macro accounting journey, but if you
• 18:30
  don't want that, go online, check out one of those.
• 18:33
  Calculators. It's super.
• 18:35
  Easy, just find one. It doesn't even matter which
• 18:37
  one, just know if you're. Outside of the.
• 18:39
  Range being 1600 and 2400 calories maintenance.
• 18:43
  You're probably using a bad calculator.
• 18:45
  Find a new one. Yeah, just type it in, see what
• 18:47
  people are using, check them out, see what the numbers are.
• 18:50
  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
• 18:58
  e-mail me. I love getting your emails.
• 19:00
  I do, they make my day. They really do.
• 19:02
  My e-mail address is rackfitnesssoracfitnessmnbecauseimfromminnesota@gmail.com.
• 19:11
  Or you. Can always leave a comment or a
• 19:14
  question on my. Actual Spotify page.
• 19:17
  I love reading those two. I love responding to them.
• 19:19
  That's what I do when I wake up at. 4:45 as I.
• 19:21
  Go through any comments or emails or DMS I get on
• 19:24
  Instagram. Or Facebook.
• 19:26
  That's. Fun for me.
• 19:27
  I love connecting with you guys and you're all over the country.
• 19:30
  It's really cool. To hear from you.
• 19:32
  So thank you for listening and I will talk to you all next week.