The calorie formula YOU need to know to lose weight

LOSING weight is hard and with a plethora of fad diets out there, it's hard to know what will actually work for you.

One expert has now revealed that to lose weight, you need your own personalised formula – as one size doesn't fit all when it comes to health and wellbeing.

Posting to TikTok, fitness and wellness coach Eric Roberts explained the calorie formula that can help you lose weight and reach your goals.


The first thing, he said, is working out your total calories.

To do this you need to decide on your goal body weight in pounds and multiple it by 12.

For example, he said if your goal body weight is 150lbs (10st 7lbs) then you would multiple 150 by 12, which makes 1,800.

This he said, is the number of calories that you will be eating specifically for fat loss.

But the formula doesn't stop there, as Eric says that it's not all about counting calories, but that you also need to focus on your macros.

Macro – is short for macronutrient and these are the different food groups that help give us energy – such as protein, fats and carbohydrates.


Eric explained: "What I want you to do is take your goal body weight in pounds and multiple it by one."

Using the previous example of 150lbs, this means that 150 multiplied by 1, is 150, this means you should be having 150 grams of protein each day.

Protein shakes have around 15-20g of protein per serving and chicken breasts have around 31g of protein.

"From here we need to make sure we find our total calories from protein. For every one gram of protein there is four calories.

"So we are going to take 150×4 and that is 600 calories from protein", Eric said.


Next up is fat, and to calculate this you need to take your current body weight, multiplied by 0.35.

Eric then uses the weight of 200lb (14st 2lbs) as an example.

This would be 200 x 0.35 which equals 70g of fat.

"For every gram of fat there is nine calories", Eric added. You then multiple 70 by 9 – which equals 630.

Eric’s weight loss formula

Here’s a step-by-step guide to Eric’s weight loss formula

Goal body weight in pounds x12 = total calories

Goal body weight in pounds x1 = grams of protein each day

Goal body weight x4 = amount of calories spent on protein each day

Current weight x0.35 = grams of fat each day

Personalised grams of fat x9 = amount of calories spent of fat each day

Personlised protein + fat – daily calories.

Remainder of daily calories divided by 4 = grams of carbs each day


Eric then explained that the remainder of the calories would go on carbohydrates.

For example, if you have 600 calories from protein, and 630 calories from fat, this will be 1,230.

You then take this away from the 1,800 that you started with – equalling 570.

Eric explained: "For every one gram of carb, there is four calories."

You then take your 570 and divide this by four, which equals 142.5 – so this would be 142.5g of carbs.

Eric said that these are the macros you need to stick to for weight loss.

The NHS says that the key to weight loss is to make realistic changes to your diet and physical activity that can become a part of your regular routine.

It states you should aim to loose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy body mass index (BMI).

A healthy BMI is between 18.5 to 24.9 range – this takes into account your height, weight, gender and age.

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