The Weight Loss Math Equation
High Protein Weight Loss: Why Energy Deficit Always Wins
At Functional Elements Training & Nutrition here in Creve Coeur, MO, we remind our clients daily that weight loss isn’t mysterious.
Despite all the fads, programs, and “quick fixes” floating around, the truth is simple: weight loss is a math equation.
Weight Loss Is a Math Equation
At its core, weight loss comes down to calories in vs. calories out:
Calories in < Calories out = Weight loss
Calories in = Calories out = Maintenance
Calories in > Calories out = Weight gain
Your first step is calculating your TDEE (Total Daily Energy Expenditure) — the number of calories your body uses in a day through:
metabolism
daily movement (non-exercise activity)
structured exercise
digestion (the Thermic Effect of Food)
Once you know your TDEE, you create a deficit by eating less than this.
Bottom line: if you’re not losing weight, you’re not in a deficit. It doesn’t matter what diet you follow or how “clean” you eat — the math always applies.
Why Protein Is the Key to Sustainable Fat Loss
At Functional Elements, when coaching clients across the St. Louis region and beyond, we put a heavy emphasis on protein.
Why? Because protein protects your results while you’re in an energy deficit.
Aim for 0.8–1.0 grams of protein per pound of body weight (or per pound of goal weight if you have a lot to lose).
Here’s why:
Preserves lean muscle — without enough protein, you risk losing muscle in addition to fat. Remember, muscle is our armor against injury and disease.
Keeps you satisfied — protein is more filling than carbs or fat, making it easier to stick to your plan.
Supports recovery — protein repairs and rebuilds muscle after workouts.
Put simply: the deficit creates weight loss, but protein determines the quality of that weight loss.
Carbs vs. Fat: What Really Matters for Weight Loss
This is where many people overthink.
Should you go low-carb and high-fat, or high-carb and low-fat?
The science is clear: when calories and protein are controlled, the carb-to-fat ratio doesn’t significantly change fat loss.
Higher carb, lower fat → great for people who train hard and need quick energy.
Higher fat, lower carb → often better for appetite control and satisfaction.
The best pathway is the one you can sustain while hitting your calorie and protein goals.
A Simple 3-Step Framework for Weight Loss
Here’s the exact framework we use with our Creve Coeur clients:
Calculate your TDEE → Eat below it to create an energy deficit.
Hit your protein goal → Aim for 0.8–1.0 g per pound of body weight daily.
Adjust carbs and fat → Balance them in a way that feels sustainable.
That’s it. No gimmicks. No food villains. Just a clear, science-backed system.
Common Weight Loss FAQs
Q: What’s the fastest way to lose weight?
A: The healthiest and most effective way is creating an energy deficit while prioritizing protein intake. Quick fixes may work short-term, but a structured approach is what lasts.
Q: How much protein do I need for fat loss?
A: Most adults should aim for 0.8–1.0 grams of protein per pound of body weight daily.
Q: Do carbs or fats matter more for weight loss?
A: Neither. When calories and protein are equal, the carb-to-fat ratio has little impact. The best plan is the one you can stick with long-term.
Q. What if I need help calculating my TDEE or a personalized eating plan?
Enlist the help of a qualified expert (we happen to know a good one at Functional Elements here in Creve Coeur, MO!).
The Bottom Line
Weight loss is a math equation: energy deficit = calories consumed vs. calories used.
If you’re not losing weight, you’re not in a deficit. Create the gap, prioritize protein, and your results will follow.
At Functional Elements Training & Nutrition in Creve Coeur, MO, we specialize in helping busy professionals, parents, and athletes throughout St. Louis and beyond apply this framework with expert guidance in training and nutrition.
Ready to take the guesswork out of weight loss? Contact us today learn more about our 14-day 360 kickstart program. And remember ...
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
