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

If you’re a woman over 35, a teacher, busy professional, or working mom, and your calorie deficit isn’t working anymore, this episode will explain exactly why.

In this episode, Robyn Creary breaks down the fat loss formula for women 35+ by simplifying TDEE (Total Daily Energy Expenditure), BMR (Basal Metabolic Rate), and how to create a calorie deficit that actually works.

Because fat loss after 35 isn’t about eating less, cutting carbs, or doing more cardio, it’s about understanding your metabolism and using the right numbers.

You’ll learn:

• What BMR really is (your baseline “survival calories”)

• How to calculate your TDEE for fat loss

• Why fat loss happens above BMR but below TDEE

• Why your calorie deficit may not be working anymore

• The truth about macros (protein, carbs, fats) for women over 35

• Why tracking matters—especially for busy teachers and working women

• How hormones impact metabolism, recovery, and fat loss

If you’ve been stuck in a weight loss plateau, starting over every Monday, or feeling like nothing is working anymore—this episode gives you the exact foundation you’ve been missing.

Takeaway:

After 35, fat loss isn’t “eat less, move more.”

It’s data-driven, protein-forward, and built around your metabolism.

For a fully customized 7-page macro formulation based on your metabolic phenotype (including carb tolerance + macro type quizzes), email:

RACrecomposition@gmail.com

For workouts, what I eat on repeat, and real-life fat loss strategies for women 35+:

Instagram: @RACfitness_

• ​00:00:13 – 00:00:20 → Why your calorie deficit isn’t working after 35
• ​00:01:50 – 00:01:57 → How to calculate your BMR (Basal Metabolic Rate)
• ​00:02:57 – 00:03:03 → BMR = your “survival calories” at rest
• ​00:04:19 – 00:04:24 → Sarah (fictional example: 38, 5’7”, 200 lbs) → BMR ≈ 1,600/day
• ​00:05:28 – 00:05:34 → Why fat loss happens above BMR but below TDEE
• ​00:06:53 – 00:06:56 → The truth: you must track everything—no shortcuts
• ​00:07:56 – 00:08:03 → Sarah’s maintenance ≈ 2,280 calories/day
• ​00:08:37 – 00:08:40 → What being in a calorie deficit really means
• ​00:09:04 – 00:09:10 → Deficit = eating fewer calories than your TDEE
• ​00:10:51 – 00:10:54 → Most people under-estimate protein, carbs, and fats
• ​00:11:44 – 00:11:46 → Why at least a few months of consistent tracking matter
• ​00:12:41 – 00:12:45 → Macro breakdown: protein, fats, carbs, calories
• ​00:14:22 – 00:14:24 → Using a macro blueprint for fat loss clarity
• ​00:15:57 – 00:15:59 → Simple protein add-ins (like whey powder)
• ​00:18:58 – 00:19:08 → CTA: Email me at racfitnessmn@gmail.com or connect on IG @racfitness_ / FB /racfitnessofficial to get your custom macro formulation ($39) or apply for my RAC Ladies Group Coaching App
• ​00:19:32 – 00:19:36 → Closing thanks + invitation to tune in next week

How to Find Your Deficit (Quick & Simple):

• ​BMR (Basal Metabolic Rate): Your “survival calories”—what your body burns just staying alive at rest.
• ​TDEE (Total Daily Energy Expenditure): BMR × activity factor (1.2–1.9). This includes workouts, walking, chores, digestion—everything.
• ​Deficit: Eat below TDEE (but above BMR) to burn fat while protecting your metabolism.

👉 Example in show: Sarah (38, 5’7”, 200 lbs)BMR ≈ 1,660 calories/dayLightly active → TDEE ≈ 2,280 calories/dayFor fat loss → ~1,750–1,850 calories/day

🚫 Below BMR = Danger Zone (body cuts corners, slows metabolism)

✅ Between BMR & TDEE = Fat Loss Zone (safe, sustainable deficit)

💪 Above TDEE = Surplus (muscle building)