BMR — Your Baseline Energy Burn

BMR (Basal Metabolic Rate) is the amount of energy your body burns at rest.
This includes:

• breathing

• digestion

• organ function

• hormone production

• brain activity

• body temperature

 

Your BMR is influenced by:

✔ height
✔ weight
✔ age
✔ muscle mass
✔ genetics

This is the minimum your body needs just to function.

Most women are shocked to learn that their BMR alone is usually:
1,300–1,600 calories per day.

Yes — your body needs that much energy even without exercise.

 

TDEE — Your Total Daily Energy Needs

TDEE (Total Daily Energy Expenditure) is your BMR plus everything else you do in a day.

It includes:

• walking

• steps

• workouts

• daily movement

• work/life activities

• fidgeting

• cleaning

• carrying groceries

• gym sessions

 

Your TDEE is what your body actually burns in a full day.

For most women, TDEE is around:
1,900–2,400+ calories per day.

This is why so many women under-eat without realising it.

 

Why Your TDEE Matters

Understanding your TDEE tells you exactly how:

• fat loss happens

• muscle growth happens

• maintenance happens

• energy levels improve

 

TDEE is the number you use to set your calories based on your goals.

Nothing is random.
Nothing is guesswork.
Nothing is starvation-based.

Your TDEE gives you clarity and control.

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The Formula (Made Simple)

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Step 1 — Calculate BMR

Women’s BMR Formula:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Step 2 — Multiply BMR by your Activity Factor to find TDEE

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BMR × Activity Factor = TDEE

This number is your total daily energy burn.

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Why This Matters for Women

Most women think they need 1,200 calories,
when in reality, their bodies need:

• More fuel

• More carbs

• More protein

• More energy for training

• More support for hormones

 

When you under-eat, your body slows down your metabolism to protect you.

When you fuel properly, everything gets easier:

• training

• recovery

• muscle growth

• fat loss

• consistency

• mood

• cravings

• hormones

Boosting your metabolism starts with eating enough, not eating less.

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Why Under-Eating Stalls Your Progress

For many women, the biggest barrier to results isn’t overeating — it’s not eating enough.
Chronically under-fuelling your body can lead to:

• Low energy

• Slow or “stuck” metabolism

• Poor training performance

• Hormone imbalance

• Increased cravings

• Loss of muscle (and shape)

• Mood swings and fatigue

 

Here’s why:

Your Metabolism Slows Down

When you consistently under-eat, your body enters “survival mode,” lowering the amount of energy it burns.
This makes fat loss harder and progress slower.

Hormones Become Imbalanced

Low calories affect hormones tied to hunger, stress, menstrual health, and metabolism.
This can cause cravings, mood changes, low motivation, and irregular cycles.

Training Performance Drops

Without proper fuel, you’ll feel weaker, recover slower, and struggle to build shape or strength.

Cravings Increase

Under-eating during the day often leads to overeating at night.
This isn’t lack of discipline, it’s your body trying to catch up.

Your Body Burns Muscle, Not Fat

When fuel is too low, your body breaks down muscle first.
This leads to a “softer” look, slower metabolism, and less definition.

 

The Balanced Truth

You can’t build strength, shape, confidence, or a healthier metabolism through restriction.
Eating enough is what supports:

✔ fat loss
✔ muscle growth
✔ hormone health
✔ energy
✔ consistency
✔ long-term results

 

Fuel your body, don’t fight it.
Balance always wins.

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Protein & Strength Training (Why It Matters for Women)

If you want to feel stronger, build shape, support your metabolism, and recover well, protein is essential — especially for women who lift.

Most women don’t realise they’re under-eating protein, and it shows in:

• slow progress

• low strength

• constant soreness

• poor recovery

• cravings

• feeling “soft” despite training

• difficulty building glutes and shoulders

 

 

Here’s why protein matters so much:

Protein Supports Muscle Growth & Shape

Strength training creates tiny muscle fibre tears — protein repairs and rebuilds them.
This is how you create:

✔ glute growth
✔ shoulder shape
✔ back definition
✔ overall firmness and tone

No protein = no progress.

 

Protein Keeps You Fuller for Longer

Protein stabilises blood sugar, reduces cravings, and helps prevent overeating later in the day.
It’s naturally more satisfying than carbs or fats.

Women often feel more energised and in control when they increase protein intake.

Protein Boosts Metabolism

Protein has the highest thermic effect, meaning your body burns more calories digesting it.
This supports a healthy, active metabolism.

More muscle + more protein = more calories burned naturally.

 

Protein Helps Recovery

Proper recovery = better training + better results.
Protein speeds up:

• muscle repair

• muscle soreness reduction

• training performance

• progress from session to session

 

How Much Protein Do You Need?

A simple guideline for active women is:

1.6–2.2g of protein per kg of body weight daily

Examples:

• 60kg woman → 96–132g

• 70kg woman → 112–154g

• 80kg woman → 128–176g

You do not need to be perfect — aim to hit your target most days.

 

Easy Ways to Increase Protein

You can keep it simple:

• Greek yoghurt

• High-protein wraps

• Lean meats

• Cottage cheese

• Eggs

• Protein oats

• Protein smoothies

• Tofu or tempeh

• Tuna/salmon

• Protein bars (balanced ones)

Start by adding protein to every meal — it makes a huge difference.