Losing weight is hard, and with a plethora of diets out there, it’s hard to know what will actually work for you.
An expert has now revealed that you need your own personalized formula to lose weight – because one size doesn’t fit everyone when it comes to health and wellbeing.
Losing weight is hard work and what works for one may not work for anotherImage Credit: Getty – Contributor
Fitness trainer Eric Roberts revealed the formula you need to calculate the right calories and macros for your goalsPhoto credit: tiktok / ericrobertsfitness
In a post on TikTok, fitness and wellness coach Eric Roberts explained the calorie formula that can help you lose weight and meet your goals.
The first, he said, is calculating your total calories.
To do this, you need to set your target body weight in pounds and multiply it by 12.
For example, he said if your target body weight is 150 pounds (10.7 pounds) then you would multiply 150 by 12 which makes 1,800.
This, he said, is the number of calories you eat specifically for fat loss.
But the formula doesn’t stop there, as Eric says it’s not just about counting calories, it’s that you need to focus on your macros as well.
Macro – is short for macronutrient and these are the different food groups that help us provide energy – like proteins, fats and carbohydrates.
Eric stated, “I want you to take your target body weight in pounds and multiply it by one.”
Using the previous example of 150 pounds, it means 150 multiplied by 1 is 150, which means you should be consuming 150 grams of protein every day.
Protein shakes contain around 15-20 grams of protein per serving, and chicken breasts have around 31 grams of protein.
“From here we have to make sure that we get our total calories from protein. There are four calories for one gram of protein.
“So we’re taking 150×4 and that’s 600 calories from protein,” said Eric.
Next is fat, and to calculate this you need to take your current body weight times 0.35.
Eric then uses the weight of 200lb (14st 2lbs) as an example.
That would be 200 x 0.35, which corresponds to 70 g of fat.
“There are nine calories for every gram of fat,” added Eric. Then multiply 70 by 9 – which equals 630.
Eric’s Weight Loss Formula
Here is a step-by-step guide to Eric’s Weight Loss Formula
Target body weight in pounds x12 = total calories
Target body weight in pounds x1 = grams of protein per day
Target Body Weight x4 = amount of calories expended on protein each day
Current weight x0.35 = grams of fat per day
Personalized grams of fat x9 = amount of calories consumed in fat each day
Personalized Protein + Fat – Daily Calories.
Remainder of daily calories divided by 4 = grams of carbohydrates per day
Eric then explained that the rest of the calories are carbohydrates.
For example, if you have 600 calories from protein and 630 calories from fat, that’s 1,230.
You then take this away from the 1,800 you started with – that’s 570.
Eric explained, “There are four calories for every gram of carbohydrate.”
You then take your 570 and divide it by four, which is 142.5 – that would be 142.5 g of carbohydrates.
Eric said these are the macros you need to adhere to to lose weight.
The NHS says the key to weight loss is making realistic changes to your diet and physical activity that can become part of your regular routine.
It says that you should try to lose about 1 pound to 2 pounds (0.5 kg to 1 kg) per week until you reach a healthy body mass index (BMI).
A healthy BMI is between 18.5 and 24.9 – this takes into account your height, weight, gender, and age.
Eric posted his workouts to show his followers how to calculate their macrosPhoto credit: tiktok / ericrobertsfitness