The Simple Weight Loss Formula That Actually Works

For years, I struggled with a lack of motivation, zero discipline, and constant frustration with my health and fitness. I tried it all — Keto, Animal Style, Atkins, fasting, and every other fad diet that promised fast results. Sure, some of them worked in the short term. I’d lose a few pounds, feel a glimmer of hope… and then I’d rebound, binge, and gain it all back — sometimes even more.

The problem wasn’t me. It was the unsustainable approach.

Now I want to share the simple, effective formula that finally helped me take control of my weight and health — and keep it.

The Truth About Weight Loss

Losing weight is simple — not easy, but simple. The formula?

Burn more calories than you consume.

That’s it. If you maintain a calorie deficit, you will lose weight. If you consume more calories than your body burns (a surplus), you’ll gain weight. Once you accept this reality, everything changes.

The Math Behind the Method

To lose 1 pound of body fat, you need a 3,500-calorie deficit over the course of a week — that’s 500 calories per day.

Here’s how to estimate your maintenance calories (the number of calories your body burns to stay at the same weight):

Current body weight × 12 = maintenance calories

So, if you weigh 250 lbs:

250 × 12 = 3,000 calories/day to maintain weight

If your goal is to lose 30 lbs and get down to 220 lbs, here’s how that looks:

• Target loss: 1.5 lbs/week

• Deficit needed: 1.5 × 3,500 = 5,250 calories/week

• Daily deficit: 750 calories

• Target intake: 3,000 – 750 = 2,250 calories/day

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Breaking Down Your Day

To stay on track, divide those 2,250 daily calories into manageable portions:

• 3 meals: ~560 calories each

• Snacks: ~560 calories total

This structure keeps your energy up, your hunger down, and your goals within reach.

The Protein Key

When you're in a calorie deficit, your body can lose muscle along with fat. To preserve as much muscle as possible, increase your protein intake.

A solid rule of thumb:

Goal weight × 1g of protein per day

For a 220 lb goal, that’s 220g of protein daily — which can be tough to hit. A more approachable baseline:

Goal weight × 0.5g = 110g of protein/day

Even this reduced target will help retain lean mass and keep you feeling full longer.

Beware the “Cheat Meal” Trap

Here’s a hard truth: One cheat meal can ruin an entire week’s progress.

If you’ve built a 2,000-calorie deficit over six days, and on day seven you crush a large pizza and dessert, you can erase your progress in a single sitting.

Discipline has to extend through the full 7-day cycle. No exceptions.

Track Everything — Know Your Numbers

Get a calorie-tracking app like Lose It, MyFitnessPal, or Cronometer. These tools help you understand exactly how each ingredient affects your macros and daily totals.

You’ll be shocked by the difference small swaps can make:

• Low-fat condiments instead of full-fat dressings

• Sugar-free drinks vs. sodas or juices

• Protein bars vs. Pop-Tarts

  
  

You Don’t Have to Give Up the Foods You Love

You can still enjoy your favorite meals — just in moderation. Use low-calorie, high-volume foods to stay full while making space for the things you enjoy.

This is why this method works 100% of the time — no gimmicks, no rebound, no cravings that spiral out of control. Just real food, real results, and a real lifestyle.

Discipline + Simplicity = Results

Forget the fads. Forget the extremes. Stick to the formula, and you’ll not only lose the weight — you’ll keep it off.

This is what True Grit Lifestyle is all about: Sustainable change. Built with discipline. Powered by purpose.