To see how much food you need to eat to lose weight…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me How To Lose Weight"

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You need to eat -to- calories per day to start losing weight &…

  • It does NOT matter WHAT you eat or WHEN you eat as long as you're eating -to- calories per day but…
  • You'll probably eat 3 BIGGER -to- calorie meals every 4-to-5 hours or…
  • You may eat 4 BIG -to- calorie meals every 3-to-4 hours or…
  • You may eat 5 smaller -to- calorie meals every 3 hours or…
  • You may eat 6 tiny -to- calorie meals every 2-to-3 hours &…
  • Drink at least ounces of cold water everyday and remember this important fact…

You can eat WHATEVER & WHENEVER you want & still lose weight (see why here) as long as you're only eating -to- calories per day &…

  • Every time you lose 5-to-10 pounds Start over & use this Permanent Weight Loss Calculator again and keep using it over & over until you reach your weight loss goal but wait…

To lose weight even faster as you eat -to- calories per day…

Also do these 2 things…

1. Keep a Food Journal

2. Sweat

Follow the 8 rules here for losing 2-to-4 pounds per week by using the sample workouts below…

Click photos to do a workout


1-50 of 634 Comments
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May 23, 2013

Living a little too large

i am eating a little less than the 1194 calorie minimum and am trying to be more active I selected my height and weight and lazy LOL ( I work a desk job and have lumbar arthritis so its painful most days but i am trying) so far I lost 5 lbs my first week! I am very excited because i have failed for years trying to diet the only thing that ever worked before was metabolife and WW when i was able to excersise. Thank you for giving me hope, I didn't think I would lose weight again and with 50 around the corner I was getting pretty scared. I am working on more water thats still a hard one for me for some reason.

May 21, 2013

Jdi675

I am a 37 year old mother of 4. I am 5'5" and weigh 220lbs. I have a desk job and dont have much time for excercise. I also have knee and hip problems. I would like to get back down to atleast 165. What do you suggest?

May 20, 2013

Living a little too large

Follow the Calorie guide and use my fitness pal or sparkspeople or something like it and record every single thing that goes in your mouth ( I record before I consume to ensure I am not forgetting anything) its surprising when you forget the drink calories etc they all add up. I'm not a fitness or nutrition expert in any way shape or form I have another 55lbs to go but I do know tracking makes a huge difference and I most days cant walk let alone workout but I have lost 5 lbs already best of luck!

May 21, 2013

Adrian Bryant

how much does your knee and hip limit you and is this an option?

May 21, 2013

Jodi

It is more my hip. I have sciatica. It acts up as I gain weight. I can still exercise just not intense aerobics. I dont have access to machines. Would you recommend any workout videos?

May 21, 2013

Slibbs

I LOVE myfitnesspal!! While I can't exercise everyday, that app has basically every single food I use on there, and if not, it always has something similar with almost identical calories!
Remember, you get fit in the kitchen, so even if you can't exercise a lot, eating healthfully is definitely the first place to start :)

May 22, 2013

Adrian Bryant

you can try my exercise videos but they're just as intense but you may want to start with this easy workout plan here

May 22, 2013

Heidi

I am a 37 year old and I weigh 329 lbs. If I stay between my 1753 and 2200 calories, what is the estimate of loss each week? I am desperate to lose weight and am bound and determined to get there.

May 20, 2013

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks

May 20, 2013

Rachel

I am 17, 5'3", weigh 128-132 lbs depending on the time of day, and eat +4000 calories a day consistently. I play volleyball in the fall and exercise daily during that time, do nothing in the winter, and have never done anything in the spring or summer until this year when I started running track, during which I exercised daily. I now run 2-3 times a week. I have lost fat, gained muscle, and lost no weight. My pant size has always been a size 2 or 4, and my waist has never been more than 25 inches. I stopped growing when i was 14. How is this possible?

May 18, 2013

Name*

Is this legit? I'm 6'2" 201 pounds, says I can eat between 2000 and 2700 calories to lose weight. That sounds like a lot... I wonder how many I eat normally!

May 18, 2013

Adrian Bryant

what activity level did you use

May 19, 2013

Nikki

I am 4'11, age 24 and weigh 103. I'm not extremely concerned with my weight, but I would like to reach 98 because of my small stature. What concerns me more is losing inches. I have huge thighs and it seems like no matter what I do I can't slim them down. Please help!

May 17, 2013

Jacqueline

So, I am 5'8", 237 pound mother of 5. I had 3 children in just under 4 years and gained 70 pounds in that time, 20 of which I have lost. My thyroid shut down during that time and I believe it is under control now with medication. Per my fitness pal app, I have been eating +/- 1588 calories. I lost 10, gained 5, lost 2, gained 3 and have been stuck ever since. I try to get activity throughout the day but that doesn't happen consistently. Any suggestions?

May 17, 2013

Adrian Bryant

this home plan will keep you pretty active at only 10 minutes at a time

May 17, 2013

Julie

On April 1st I weighed 187 and started tracking my calories on myfitnesspal. I put in my target weight and how much I would like to lose and it told me to use a 1200 calorie diet. I am down 8 pounds to 179 but my weight loss has slowed down. I am 32 and my height is 5'3. I workout moderatley (spinning class, body pump class, lift weights, squats/lunges) 4 days a week and when I work out I increase my calories to 1500. Am I eating enough calories? Is this why my weight loss has slowed down?

May 15, 2013

Adrian Bryant

no your weight loss rate gets slower as you lose weight so that is normal and never eat back your calories after working out UNLESS you want to lose weight slower and/or you're hungry.

Use these tips to also speed up the process

May 16, 2013

Andrea

I am using Loseit and eating +/- 1489 cal as per your site and Loseit. I have a desk job, but I exercise Monday through Friday and then on weekends, whatever extra things I do like up and down stairs for laundry and walking. I am plateaued at about 240 lbs and have increased my exercise to battle this. Still nothing. I eat healthy enough, and even sneak in some chocolaty goodness as long as I am not going over my calories. (as per Loseit, and that is the daily total, not minus the calories that I am burning off too) What is wrong with me?

May 15, 2013

harebrain

Check out "The Truth About Beauty" by Kat James. Not all calories are created equal, according to Kat (she shares her own battle with weightloss and eating disorder) In short: stop ALL sugar/flour consumption and watch pounds melt off WITHOUT beating yourself to death at the gym. Her theory works if you can change your eating style for good.

May 15, 2013

Adrian Bryant

can you describe your actually workout in more detail

May 16, 2013

Solaris

It takes burning 3500 calories to shed 1 pound. You must burn that many calories (or more) over what you eat in a one week period to lose weight.

If you are not losing weight, and are burning the calories, you may be trading lost weight with new muscle. However- the more muscle you have the more calories you burn. So it's not likely this would be your only barrier.

If you eat processed foods, remember there are many hidden calories and ingredients that cause inflammation in your body, which can hinder weight loss and not let your calorie burning mechanisms work as efficiently. If you haven't already, switch to a whole foods diet. Cut out ALL packaged foods and refined sugars. You WILL see a difference almost immediately.

People plateau for a variety of reasons, the most common being they no longer burn as many calories doing the same activity because their body has adjusted and the activity is no longer as challenging. A mile run when you started might have burned you a good 500 calories, because you weighed more, and your heart and lungs was out of shape. Now running a mile for you may be a breeze, and that means you are not burning 500 calories when you run it anymore. You are burning less. To combat this, increase the level of difficulty for your activity- if you run a 10 minute mile, work to run an 8 minute mile and so on. try to increase your difficulty (which also could include your distance, time, etc.) every couple of weeks or when you can have a normal conversation during the activity. If you end on the treadmill at an incline of 2, work toward ending on a 3 or 4 (before cool down) and so on. If you weight train or do cardio, try using different movements for the same muscle groups, to give your body something new to think about and adjust to- for example, if you normally do lunges, try doing them against a wall instead of in the open (you can find countless alternatives to your current routine by doing basic google searches). If your brain is no longer thinking about the activity because it's become so routine, your weight loss will lag, too. Remember- body and mind.

Keep a food journal so you know how many calories you are eating, and use an online calorie burn calculator (most are free) to determine how many calories you burn doing the exercises and daily activities you do every day, including sleep, showering, housework, grocery shopping, playing with the kids, work, etc. This is a great way to figure out new ways to burn a few extra calories in your day, too.

There are nifty gadgets you can carry on yourself that tell you how many calories you burn through the day, like a pedometer only way more detailed and cooler! Also more pricey, but I've seen them for $20 and up.

Change your diet up. Try new foods or foods you haven't had in a while. Have a 'cheat day' once a week to trick your body into believing it can relax enough to shed extra weight again. No need to go overboard and make yourself sick, but eat out, cook your favorite meal regardless of how much oil or butter or cream it has. Sometimes a too healthy diet and lots of exercise can 'shock' our system and send it into shut down mode while you are losing weight, it might just need a jolt of comfort food to jump start it again- sounds counterintuitive but it works! Worm in France who give birth quickly shed their baby weight doing this- they eat reasonably healthy during the week, then on weekends eat WHATEVER they want. That means whatever they want. No limits. Their baby pounds melt off in a matter of weeks compared to American women.

If your body gets too comfortable and knows exactly what to expect everyday, it will slow down with the weight loss. If you normally run on Monday and cycle on Wednesday, try switching them up or instead do something completely different- like swimming or kickboxing! This includes food- if you have oatmeal every morning, salad everyday for lunch and chicken and rice for dinner every day your'e going to see better results if you switch it up- try chicken and rice for breakfast, oatmeal for dinner (with bananas it's a great bedtime food because it has all the ingredients to make you naturally sleepy!) and a veggie and fruit smoothie for lunch. It really works. Try NOT to have the same thing everyday.

Good luck!

May 19, 2013

Gail

Hi
I am almost 40 and am 208 lbs. I just can't seem to lose weight, just keep gaining. I had my metabolism tested using a breathing machine, where I had to breath into a tube for 15 minutes with my nose pinched, anyway the results said I had a very fast metabolism +27% for my age, weight & height. Told to eat 1,500 cals on days I dont exercise and 1700 on days I do, but still I am gainig weight! Please help me I am at my wits end..this time last year I only weight 161 lbs and looked and felt great..what is wrong with me. I am weight training 3 times per week and swimiming 2 days per week the past month, otherwise I am quite sedentary with working in an office but I think that is good activity level, but still I am either staying the same weight and some weeks gaining. I think I should be eating less calories but I was told to eat that amount by the metabolism tester so I wouldn't go into famine mode and eat 5-6 meals per day. All my measurements are the same too, so I am not gaining muscle. Please help me, I go to my doc and she is no help, she just says she can refer me to a bariatric surgeon, which I do not want to do!!

What can I do to shift this weight, please advise and help me!!

May 14, 2013

Adrian Bryant

so you're on a 1500-to-1700 calorie diet with very little exercise? what was your total metabolic rate? did they say it was 1500?

May 14, 2013

Crystal

Hi, I am a working mother of two (desk job), 5'4 173. I am struggling with lising weight with my crazy work schedule and trying creatively meal plan for me and my family. I have been calorie counting for 1 month and only lost 1lb. I have only been able to make it out for a workout 1 time per week. Can you help with any solutions?

May 12, 2013

Adrian Bryant

best solution: use this workout and this diet

the workout will fit your schedule and the diet is simple

May 13, 2013

Heather

I'm 28 5'7" and weigh 195. After having two babies I've realized my body is very different and I've had a very hard time losing weight. I started working with a personal trainer 3x a week. We focus on weight training, HIIT, and such. I have completely altered my diet trying to eat as clean as possible. My daily caloric intake ranges from 1300-1600 a day.
After 3 months I have not lost any weight. At first I thought maybe it was muscle gain. (Which I know have grown because I'm stronger and more capable in workouts) but at what point should the scale go down?

May 11, 2013

Adrian Bryant

should definitely go down after 3 months so you have not lost a single pound in that time? do you look better after 3 months? how are you tracking your calories?

May 11, 2013

Heather

Not a single pound. I was using my fitness pal app then started using the health app my gym offers so my trainer could login and see what I have been eating and doing.
I do look better. I've lost some inches. It's just very odd to me that I have t lost ANY weight.

May 12, 2013

Dreama

So, I once had the same problem. After looking into it for a year or so i finally realized that its more cardio then anything. I stated the couch to 5k program i found on the net and the weight came shedding off! I hated running for the longest time, but I hated the weight more. I am 4ft11 i weighed 198 lbs and i dropped to 125lbs. I am just a girl who made one good choice at a time. the weight training will help keep your heart rate up while you sleep. Also after 1 week of eating low calories eat a week of higher calories. I ranged from 800cal one week to 1800cal a week it tricks your body. As time went of i took away bad things little by litttle. I took away my fatty red meat and ate fish, I took out salt and sugar. I stoped eating wheat and refined flour. I would do cardio every other day and weights on the days i dident have cardio. its was not a super long time but it was almost every day. Oh and i cut my fat intake to 28grams or less. I know that helped. make sure you take a good multi vit. If you cut out your red meats get a prenatal vit because of the iron.

May 13, 2013

Adrian Bryant

do you workout when not with a trainer those 3x a week and describe your HIT workouts

May 13, 2013

Kimmyl

I had thyroid cancer back in 2001, and now have no thyroid what is the best way to lose weight? I have found that if I cut out carbs I can lose weight but is this the best way? I have also started running and cutting out processed food, but the weight doesn't seem to be going off easily. Am I just being to impatient or am I doing something wrong? I am about 5'4" weigh 193 and am 48 years old. Any advice would be greatly appreciated.

May 10, 2013

Adrian Bryant

the best and easy way is to use this workout and this diet

May 10, 2013

Alyssa

Hi I'm 15 and 5'5 and I am 119 pounds I would like to lose 10 pounds or more off my tummy as I get taller I slim out but it's not going so good so I would like to help lose some weight off the front.

May 09, 2013

Adrian Bryant

you can lose 10 more but it will take longer since your weight is okay so only expect to lose 1-2 pounds a week and some weeks less than 1 pound or none but for you...

this is the best plan

May 09, 2013

Abbey

Im really struggling to lose weight im 25yrs old 5ft5 160lbs and I have really bad anemia w hi ch makes me feel really tired all the time. What would you advise me?mi

May 09, 2013

Adrian Bryant

First you should see a doctor about the anemia if you haven't already but what exercises are you doing that is making you tired

May 09, 2013

Kelly

Hi I'm 27, 5'11" and currently weight 304lbs. I need a diet that is easy to stick to but will also help me lose weight quickly. I don't exercise much but can if needed.

May 07, 2013

Dreama

ok i was 20yo almost 200lbs and I got sick of it. I found that if i cut everything out that i ate i wouldent stick with it, so i did just one at a time. The first thing i did was stop eating fast food (that took 3 weeks to compleat) (id only move on to the next project when i had one compleated) then i stopped eating past 10pm (1 week) then I started working on portion controll (6 weeks) then I started eating more veggies (1 week) then I took out the refined carbs (3 weeks) then I took out rich red meat and ate fish and peanut butter. (3 weeks) then i only ate 26grams of fat or less a day.(2 weeks) then I took out salt (2 weeks) then i was 145lbs...... My food world had shrunk quite a bit, and I missed it. So once I got to 145lbs I could walk and run so much better so i started bringing back the ok things like salt and some sweets every once in a while, or i might have a piece of bread and not feel bad about it, but in exchange for having some food back I took up hiking and jogging. Then i was 125 and feeling great. You too can do anything one step at a time

May 13, 2013

mary

hello adrain
started on the treadmill routine , before i came on here i did hour and half a day on it and was getting no where, so thank you for this wonderful site , i will keep you updated to how i do
thank you

May 07, 2013

Name*

Hi, I'm 33, 5'6" and as of today, weigh 240lbs. Plagued by a complex array of health issues, weight loss has been an ongoing problem for me. Exercise is difficult due to chronic pain. More importantly, dieting becomes tough because of a huge number of food allergies compounded by severe, uncontrolled diabetes (and medically, this is only the tip of the iceberg). Do you have any recommendations for a very gentile work out that can be done at home and, a diet that will incorporate complete proteins while allowing me to work around food allergies? I know it might be a tall order but I'm so sick, and I'm worried about the future. I know if I can get my weight down at least I'll have a fighting chance :) Thanks

May 06, 2013

Adrian Bryant

use this workout and this diet where you can eat what you want

May 07, 2013

Dreama

Drear name
lol you sound just like my mother and I watched her struggle for all of her life. To be honest, I know she tried. I think though that it it almost just getting out there and doing it. It's hard to tell you what to eat when we dont know what you can't eat. but I can tell you this. I lived off of eggs, peanut butter, some soy (not a ton) milk and cottage cheese and yogurt for two years. As long as I took my multi vit with iron i was just fine. If there was one thing i could change in my past it would have to be that i would push my mother to exercise more. She looked into every pill possible. She looked into every diet possible. Nothing worked!!! I was 20yo and almost 200lbs. The only way i got it off was by exercising. Please, I know its hard and it was for me too. my back, knees, hips, head hurt so bad, but it was worth it. I believe if you get this weight off many of the other problems will go away!!!. please dont wait until it gets to bad to do anything about it. My mother died at 42 and I would give anything to have her back. eat more raw foods, simple foods. cut out corn and wheat, It sure did work for me! good luck and I am praying for you!

May 13, 2013

Delisha

Hi,
I have been doing weight watchers since the beginning of the Feb 2013. It is now May 2013 and I have lost 10 pounds. I am a losing at an average of 0.3 pounds per week! This is just not enough and it is hard to keep up motivation. I am 5'6" and 280lbs, 29yrs old. I believe WW has me eating the equivalent of 1700calories or so. I workout an average of 3 times per week. What would you suggest? I would like to try and lose 20-30pounds in the next 6 weeks for a wedding. Any suggestions??

May 06, 2013

Geralyn

Master Cleanse

May 08, 2013

Dreama

Its really not a good idea to lose 30lbs in 6 weeks. Thats so hard on your body! with that said, I know what worked for me. I jumped between 800cal and 1800cal every 4days to trick my body. Its kind of like ww on caffeine lol for 4 days i would eat 800 cal then for 4 days i would eat 1600 cal then for four days i would jump back down to 900 cal then 1800 cal what it does is trick the body. before the body goes into starvation mode hard core you give it back its cals. So it burns more cals during you 800cal 4 day stretch and then when it finally sees that its not getting enough you give it lots of food again. by have 4 days of more food

P.s up your cardio!!!
either add a few more days or change the intensity of it. Also running up hills is way batter for you then on a treadmill

May 13, 2013

Melissa Marie

Hello! My name is Melissa I'm a 23 year old active soldier. I recently found out I have Celiac, gastric esophagitis, and allergies to dairy. I've put on 10 pounds using gluten free substituting, and that is unacceptable in my line of work. Paleo diets seem like my only choice but I can't stick with it, I'm hungry all of the time. I need some help!!!

May 06, 2013

Happy teacher

You may wish to try to cut out processed foods and rely upon foods in their natural state.

Also if you are in the military you can request a consultation with a dietician on base or on post. That is a professional who can advise you about what to eat for your special needs and how to manage the weight.

May 06, 2013


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