Calorie Deficit Meal Rule 🥗

10 Mar 2026 · 1 min

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1:06

In this video, Eric Roberts advises that every meal while on a calorie‑deficit should contain at least 400 calories, 30 g of protein, and 5 g of fiber. He explains that many dieters eat too little, leading to intense hunger, excessive snacking, and overeating at dinner and later at night, which sabotages weight loss. By meeting the calorie, protein, and fiber thresholds, he claims you will eliminate the need for snacks, avoid nighttime hunger, maintain higher energy and willpower, and find it easier to stay in a calorie deficit. He suggests trying the rule for one week and directs viewers to a link in his bio for personalized total‑daily‑calorie guidance.

Chapters

Every meal you eat should be at least 400 calories, and here's why. Most people trying to lose weight eat as little as possible, and they might even skip meals completely. And then by 3 PM, they are starving, so they start snacking. And then dinner rolls around, and they can't stop themselves from eating. And then after dinner, they keep eating, and they end up overeating on their calories because they weren't eating enough food at their meals. This is why every meal you eat should be at least 400 calories, at least 30 grams of protein, and at least 5 grams of fiber. When you do that, you'll completely cut out the need to snack. You won't be hungry at night, so you won't overeat then, and you'll find you have more energy, discipline, and willpower, and it becomes easier to stick to your calorie deficit. Try it just for one week. And if you need to know how many calories total per day you should be eating, click the link in my bio.