The math nobody shows you in the gym. 🏋️‍♀️ 🔥To burn 1 lb of fat → you need a 3,500 kcal deficit. That’s 7 days of eating 500 kcal below your maintenance. Every. Single. Day. 💪🏼To build 1 lb of muscle → that’s a completely different story. Under optimal conditions — consistent training, high protein, recovery dialed in — a woman over 40 builds approximately 0.25–0.5 lb of muscle per month. That means 1 lb of lean muscle takes 2 to 4 months minimum. 🔢 HOW TO CALCULATE YOUR TDEE (Total daily calorie maintenance): Step 1 — Find your BMR- that’s how much energy your body needs to simply exist (Mifflin-St Jeor formula for women): BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161 Step 2 — Multiply by your activity level: × 1.2 → sedentary (desk job, no exercise) × 1.375 → lightly active (1–3x/week training) × 1.55 → moderately active (3–5x/week training) ← most of my clients × 1.725 → very active (6–7x/week hard training) Example — woman, 45 years old, 65 kg, 16...