From: alexhormozi
It is possible to enjoy dessert virtually every night while maintaining a lean physique, a practice demonstrated by Alex Hormozi for 20 years [00:00:00]. This approach prioritizes simple nutrition and flexible eating over strict, conventional dieting and nutrition strategies [00:00:07]. Hormozi emphasizes that he is sharing what has worked for him, not necessarily the most scientifically researched method [00:00:26]. This method has been adopted by many entrepreneurs who have seen its effectiveness [00:00:20].
Core Principles
The foundation of this dietary strategy is to first determine your fitness goal: whether you aim to gain size or lose weight [00:00:33].
Step 1: Calculate Your Target Calories
To find your daily caloric intake, multiply your body weight by a coefficient ranging from 7 to 21 [00:00:37]. This range corresponds to different goals:
- 7-9: Extreme weight loss [00:00:44]
- 10-12: Moderate weight loss [00:00:45]
- 13-15: Maintenance [00:00:46]
- 16-18: Moderate weight gain [00:00:48]
- 19-21: Extreme weight gain [00:00:49]
For example, a 200 lb individual aiming for a moderate cut might use a coefficient of 10, resulting in 2,000 calories per day (200 lbs * 10 = 2,000 calories) [00:00:57]. Adjustments can be made; if weight loss is too rapid, increase the coefficient slightly (e.g., from 10 to 11) [00:01:18]. Daily exercise or physical job demands are generally not significant factors for initial calculation [00:01:14].
Step 2: Calculate Your Protein Intake
Multiply your body weight by one to determine your protein target in grams [00:01:24]. For a 200 lb individual, this means 200 grams of protein [00:01:29].
Common protein sources and their approximate protein content:
- One pound of lean meat (e.g., white fish, ground turkey breast 96/4, ground beef, shrimp) provides roughly 100 grams of protein [00:01:37]. Therefore, 200 grams of protein would require about 2 pounds of meat [00:01:47].
- Hormozi personally consumes more than 1 gram of protein per pound of body weight because he enjoys it and finds it filling [00:01:51].
Step 3: Determine Your “Flex” Calories
Once you have your total daily calories (Step 1) and protein target (Step 2), calculate the caloric contribution of your protein intake [00:02:00]. Subtract these protein calories from your total daily calories to find your “flex” calories. These are the remaining calories that can be consumed from any food source [00:02:26].
Example for a 200 lb person on a moderate cut (2,000 calories):
- Target protein: 200g (equivalent to 2 lbs of meat) [00:02:01].
- If 2 lbs of turkey account for 1,120 calories (560 calories per pound of turkey) [00:02:10].
- Remaining “flex” calories: 2,000 (total) - 1,120 (protein) = 880 calories [00:02:20].
These 880 “flex” calories offer significant flexibility:
- Attending business dinners with drinks (e.g., two 150-calorie cocktails + a 500-calorie meal) [00:02:33].
- Enjoying an entire pint of ice cream (approx. 880 calories) [00:02:44].
- Having two 400-calorie cookies [00:02:48].
For maintenance goals, such as a 200 lb individual aiming for 3,000 calories (200 lbs * 15 = 3,000 calories), the “flex” calories increase substantially [00:03:03]. If protein intake remains the same (1,120 calories), this leaves 1,880 “flex” calories, allowing for even larger dessert portions or varied meals [00:03:10].
Alex Hormozi’s Daily Diet Routine
Hormozi follows a consistent eating pattern for his breakfast and lunch, with dinner serving as his primary “flex” meal [00:03:22]. This unconventional diet ensures he meets his protein goals while allowing for dietary freedom.
- Breakfast: A 200-calorie bar (e.g., Quest Bar) with 20g of protein, combined with a shake providing 30g of protein and 160 calories [00:03:24].
- Total Breakfast: 360 calories, 50g protein [00:03:37].
- Lunch: One pound of turkey (560 calories) and a half cup of rice [00:03:42].
- Total by Lunch: 1,140 calories, 150g protein [00:03:48].
- Dinner: The “big flex meal” [00:03:58]. Hormozi typically consumes another pound of protein at dinner, totaling 250g of protein for the day [00:04:00]. The remaining calories are allocated to whatever he desires, ensuring he feels full [00:04:15].
He supplements his diet with a multivitamin, not focusing on greens within his meals [00:04:35].
Effectiveness and Philosophy
This strategy has proven effective for many, with some individuals reporting significant weight loss (e.g., 50 lbs) [00:04:27]. Hormozi avoids engaging in extensive “armchair debates” about fitness methodologies, focusing on what delivers results [00:04:41]. He may create a future video detailing his training routine as an entrepreneur, which differs from that of professional athletes or bodybuilders [00:04:44].