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Weight Loss & Body Composition
Calories Still Count — But Not Like You Think
Energy balance is real. Obsessive counting is not the answer.
The quick explanation
A calorie deficit is required to lose fat, but in midlife the deficit must be small (10–20%) and protein high (≥1.6 g/kg) to protect muscle. Tracking food quality beats tracking every almond.
Why this matters
A modest deficit + high protein + strength training = fat loss without the metabolic damage of crash diets.
Tiny action step
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Estimate your protein for one full day. Aim for 100–130g if you're 150–180 lb.