The Secret Formula Trainers Don’t Want You to Know! The Weight Loss Formula

Do you know there is a formula to help you estimate how much weight you can lose in a specific time frame? It is a complex formula but I will break it down for you… for free!


(Theory of Weightloss-it-ivity)

Weight Loss Formula:

(BMR*Activity Level) > (Calories Consumed)-(Calories Burned)

If (Calories Consumed)-(Calories Burned) is less than (BMR*Activity Level) then take:

3500 (amount of calories needed to burn 1 pound of fat)/(Amount of calories less than (BMR*Activity Level))

=Number of days to burn 1 pound of fat

Number of days to burn 1 pound of fat * pounds you want to lose= how long it will take to lose x pounds of fat

Step 1: How many calories do I need to stay at my current rate? BMR Formula

BMR stands for Basal Metabolic Rate, or how many calories you burn a day at complete rest.

Here is the formula:

Women: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) – (4.7 x age)

Men:   66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

Example:  Male that weights 180, who is 5’8 (68 inches) and is 30 years old 

66 + (6.23*180)+(12.7*68)-(6.8*30)

= 1847 Calories


1st Phorm Ambassador Christina with her WMD

Step 2: How active are you?

We then look at how “active” the person is:

Sedentary: BMR x 1.2 (doesn’t do a whole lot)

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Step 3: How many calories do I need to consume to maintain my current weight?

So the 30 year old in the above example is moderately active.

BMR * 1.55

1847 * 1.55= 2863 calories needed per day to stay at current weight

Step 4: How much weight do I want to lose?

You will need to determine how many pounds of fat do you want to lose. Each pound of fat is a reduction in calories of 3500.


Step 5: How am I going to burn/not consume these calories?

Figure out how many calories you think you can reduce/burn a day and divide it into 3500.

In above example if the 30 year old could burn/consume 500 less calories a day:

3500/500= 7 days for 1 pound of fat burned

Step 6: How long will it take me to lose my goal weight?

Take the amount of weight you want to lose and multiple it by the amount of days it takes to lose 1 pound of fat.

In above example of 30 year old:

10 pounds * 7 days= 70 days to lose 10 pounds of fat @ 500 calories less a day.

Shortcomings of the Formula:

Although the formula is nice to know, there are some issues with it:

1. BMR formula doesn’t take in account for body fat%/lean muscle mass.

– Lean muscle burns more calories than fat.

2. How do you estimate your activity?

– Am I very active or moderate active?

3. As you lose weight, your BMR changes.

– Will be harder to burn more calories or consume less calories as your body weight reduces.


See how your body does by trying to eat the amount of calories of your BMR prior to using the activity multiplier. Eating healthier, nutrient dense foods will keep you fuller longer, and may be an easy way to jump start your fat loss. Try to shoot for 1-2 pounds of fat loss per week. A human can lose weight faster than that, but it can be detrimental to your mental and physical health. Supplements like Bliss and Commander can help speed up the metabolism and help you burn fat faster. These also help with energy and hormonal support. Thyro-Drive can help optimize your thyroid function for greater weight loss.


Dustin with his niece... and Elsa
Thank you for reading and lift heavy my friends!
Dustin Holston
Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador 

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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