Fat loss after 35. Calorie deficit not working. Hormone-healthy weight loss for women. In this episode, Robyn Creary explains why eating less, cutting carbs, or trying keto isn’t helping and what to do instead.

You’ll learn how to calculate your BMR (Basal Metabolic Rate), how to find your TDEE (Total Daily Energy Expenditure), and why the right deficit is the only path to fat loss.

Robyn also breaks down:

• The truth about macros (protein, carbs, fats)

• Why tracking matters after 35

• How hormones change metabolism and recovery

• Practical tips for protein timing and sustainable deficit creation

Takeaway: After 35, fat loss requires more than “eat less, move more.” You need hormone-smart tracking, protein-forward nutrition, and a realistic calorie deficit.

📩 Email me at ⁠racfitnessmn@gmail.com⁠ to:

• Get your custom macro formulation for just $39

• Or apply to join my RAC Ladies Group Coaching App for step-by-step guidance, workouts, and accountability

👉 Instagram: @racfitness_👉 Facebook: ⁠facebook.com/racfitnessofficial⁠

• 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

📩 Email me at racfitnessmn@gmail.com to:

• Get your custom macro formulation for just $39

• Or apply to join my RAC Ladies Group Coaching App for step-by-step guidance, workouts, and accountability

👉 Instagram: @racfitness_
👉 Facebook: facebook.com/racfitnessofficial