# @_she.got.this on Instagram - **Type:** Video - **Original URL:** https://www.instagram.com/p/DWhBbRYkZ0B - **Gondola URL:** https://gondola.cc/posts/62708486-shegotthis-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/b83f9fa6b4.jpg - **Posted:** 2026-03-30T16:53:09.000+00:00 - **Account Owner:** Olga | Wellness Concierge 40+ (@_she.got.this) β€” https://gondola.cc/_she.got.this ## Caption The math nobody shows you in the gym. πŸ‹οΈβ€β™€οΈ πŸ”₯To burn 1 lb of fat β†’ you need a 3,500 kcal deficit. That’s 7 days of eating 500 kcal below your maintenance. Every. Single. Day. πŸ’ͺ🏼To build 1 lb of muscle β†’ that’s a completely different story. Under optimal conditions β€” consistent training, high protein, recovery dialed in β€” 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. πŸ”’ HOW TO CALCULATE YOUR TDEE (Total daily calorie maintenance): Step 1 β€” Find your BMR- that’s how much energy your body needs to simply exist (Mifflin-St Jeor formula for women): BMR = (10 Γ— weight in kg) + (6.25 Γ— height in cm) βˆ’ (5 Γ— age) βˆ’ 161 Step 2 β€” Multiply by your activity level: Γ— 1.2 β†’ sedentary (desk job, no exercise) Γ— 1.375 β†’ lightly active (1–3x/week training) Γ— 1.55 β†’ moderately active (3–5x/week training) ← most of my clients Γ— 1.725 β†’ very active (6–7x/week hard training) Example β€” woman, 45 years old, 65 kg, 168 cm, trains 4x/week: BMR = (10Γ—65) + (6.25Γ—168) βˆ’ (5Γ—45) βˆ’ 161 = 1,414 kcal TDEE = 1,414 Γ— 1.55 = 2,192 kcal/day To lose 1 lb of fat per week β†’ eat 1,692 kcal/day To build muscle β†’ eat at or slightly above TDEE + lift heavy + hit 1.6–2g protein per kg bodyweight β€”β€” πŸ’‘ The truth after 40: You cannot rush muscle. But you can absolutely build it. Protein, progressive overload, and patience are the protocol. Save this. Share it with someone who needs the math, not the myths. #BalancedAfter40 #FatLoss #MuscleBuilding #ResistanceTraining #StrengthAfter40 ## Stats - **Views:** 0 - **Likes:** 35 - **Shares:** 0 - **Comments:** 1 ## Tags strengthafter40, resistancetraining, musclebuilding, fatloss, balancedafter40 --- Copyright (c) Gondola