Copy This Calorie Deficit Diet

30 Aug 2025 · 1 min

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1:12

In this video Eric Roberts presents a practical weight‑loss method called calorie cycling. He first tells viewers to determine their daily calorie deficit target—using a free calculator linked in his bio—and uses an example of an 1,800 kcal maintenance level. He then proposes eating 200 kcal below that (1,600 kcal) from Sunday through Thursday, and compensating by eating 300–500 kcal above maintenance (2,100–2,300 kcal) on Friday and Saturday. Over the seven‑day period the total calories remain lower than maintenance, creating a weekly deficit while allowing higher intake on weekends when social eating is common. Roberts frames the approach as a client‑tested strategy that speeds fat loss by making the diet more flexible and sustainable.

Chapters

Copy this calorie deficit diet strategy. It will speed up your weight loss. You're first going to take your daily calorie deficit number. If you don't know what your calorie deficit number is, just click the link in my bio after this video to use my free calorie calculator. Let's say your number is 1,800 calories per day. Sunday through Thursday, you are going to eat 1,600 calories per day so that on Friday and Saturday you can increase your calories to about 2,100 to 2,300 per day and still lose weight. Because at the end of the week, since you took off 200 calories per day 5 days of the week, you can eat a little bit more calories 2 days of the week, typically when you're on the weekend going out to eat, hanging out with friends. But after 7 days, you still ate the same amount of calories. This is called calorie cycling, and it's a strategy a lot of my clients use to be able to eat more calories on the weekend, but still make their fat loss progress they want to make.