The math be mathin’
When it comes to weight loss, there’s no shortage of information—and misinformation—out there. Diet trends, fitness challenges, and “miracle” plans all promise results, but the foundation of real, sustainable change comes down to one concept: the caloric deficit.
In this week’s podcast episode, hosts Jeremy and Rebecca unpack the math, mindset, and motivation behind caloric deficits, how to determine your Basal Metabolic Rate (BMR), and why understanding macronutrients is essential for reaching your goals.
What Is a Caloric Deficit?
A caloric deficit occurs when you consume fewer calories than your body burns. This gap forces your body to use stored energy—primarily fat—for fuel, leading to gradual and healthy weight loss.
While it sounds simple, Rebecca explains that it’s important to understand how your body’s daily energy needs (your BMR) fit into the equation. Your BMR is the number of calories your body needs to function—just to breathe, digest, and exist. Knowing your BMR helps you set realistic calorie and activity goals.
The Role of Basal Metabolic Rate (BMR)
Your BMR is unique to you, based on your age, height, weight, and activity level. By using a BMR calculator, you can estimate how much energy your body requires each day. From there, you can adjust your calorie intake and exercise to achieve a safe weight-loss target—typically a 400–500 calorie deficit per day, or about 1–2 pounds per week.
Rebecca emphasizes the importance of sustainability: “It’s math, but it’s also about awareness. You can’t cheat the numbers, but you can make them work for you.”
Tracking Macros and Fueling Your Body
Counting calories is just one part of the equation. Rebecca introduces macronutrients—the balance of proteins, carbohydrates, and fats that fuel your body. Using a food-tracking app can help you monitor these macros and stay on target.
She also reminds listeners that not all calories are created equal. Foods like lettuce may be low in calories, but they don’t provide the nutrients or satiety your body needs. Prioritizing protein helps with muscle repair, recovery, and feeling fuller longer.
The 80/20 Lifestyle
Rebecca shares her personal strategy for long-term success: the 80/20 rule.
“Eighty percent of the time, I stay on track with my macros and nutrition goals. Twenty percent of the time, I let myself enjoy life—cake, cookies, or a tailgate treat.”
This approach removes guilt and promotes balance, making healthy living sustainable—not restrictive.
Find your estimated BMR at this link
Food as Fuel, Not Comfort
One of the biggest mindset shifts Rebecca experienced was viewing food as fuel rather than comfort. Growing up in the South, food was often tied to love and celebration. Reframing it as fuel helped her focus on how food supports energy, performance, and well-being.
Jeremy adds that while exercise plays a role, true weight loss begins in the kitchen: “Abs aren’t made in the gym—they’re made in the kitchen.”
Key Takeaways
Know your numbers: Use a BMR calculator to understand your daily energy needs.
Track your macros: Protein, carbs, and fats matter just as much as calorie count.
Create a safe deficit: Aim for a 400–500 calorie deficit per day.
Adopt the 80/20 lifestyle: Stay disciplined, but give yourself grace.
Fuel your body right: Choose foods that nourish, sustain, and energize you.
Final Thoughts
Weight loss doesn’t have to be complicated—it’s about understanding your body, making informed choices, and staying consistent. Whether your goal is losing a few pounds or improving your overall health, start with the basics: know your BMR, track your intake, and find balance.
Rebecca’s final reminder says it best:
“At the end of the day, it’s really a simple equation—excess and deficit. Once you understand that, the goal becomes a lot more achievable.”
Want the longer version of this conversation? Listen to the full episode on Spotify or Youtube🎙️
