To See How Much 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 &…

Do these 2 things to lose weight even faster as you eat -to- calories per day

1. Keep a Food Journal Because…

Although -to- calories is a very good estimate of exactly how much you need to eat to lose weight… You still should track how much you eat everyday because in some rare cases…

You may find that you actually need to eat less than calories or that you can eat more than calories and still lose weight so Use any ONE of these food journals…

2. Sweat

Follow the 10 rules here to Lose 10-to-15 pounds every 3 weeks using the workouts below…

Show All 37 Fat Loss Workouts

Make sure you also see…

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1-35 of 1735 Comments

I am 20 yeara old and weigh about 84kgs .. i want to go down to 55-60kgs in about 2 months .. i lost about 25 kgs 2 years back but had my gallbladder removed and since then it has been a miserable task trying to loose weight .. i gaind 10kgs after my operarion and now even loosing a kg seems to be impossible..please help me .. i shall be thankful

May 21, 2017


Hi I'm 27 years old, 5'3 weighing at 120kg. (how miserable I am right now.) I currently got a job working 8 to 5 and I barely have time because after work I often feel sluggish and tired and exhausted from sitting too much and staring at a pc most of the time. I don't feel good about my body and I just don't like feeling tired. I'm just wondering if you could help me with what should I eat and what kind of workout I should do, because running makes me wanna faint due to me breathing way too fast. I liked walking but I often feel discouraged because it feels like I'm not doing enough. please please help me and reach out to my email if you could help me in any way possible. I've tried dieting before and I lose 15kg, and now I have gained them back, even more.

May 17, 2017

Adrian Bryant

this plan here wil fit your busy schedule

May 18, 2017

Adrian Briscoe

hey whats Adrian ! lol
im 5'10 fluctuating between 260-270 lbs. im pretty solid but i can see love handles and my belly getting a little too much to ignore. I'd like to get down to about 225-235 lbs.
i just wanted to know the best way to go about it and calorie intake without starving. i don't want to bulk up more either. kind of complicating but i'm hoping you can help. im with it whatever it maybe be. just need to know its possible.

May 17, 2017

Adrian Bryant

this will quickly get you to 225 while telling you how much to eat

May 17, 2017


it s hard to follow weight losing process

just try it, lost 5 kg in 3 weeks

May 14, 2017

Donald Jenkins

I'm 5'11 use to be 241 pound went to 235 pound went to 225 pound gain a little bit of weight went to 229 pound now I weight in 227 pound looking go down to 200 pound to see how I look if not then 190 pound like I use too had when I was bulking up from 181 pound in high school to 187 pound to 190 pound then I stop working out and eat a lot so I went to 247 pound it was too much soda and junk food that did the damage of me getting fat into I started working out again doing martial arts to lose weight but keep gaining weight so in 2016 little by little I stop drinking soda and work out then when I stop drinking soda comply I had prefect blood presser and went for bodyweight training at home throw running 235 pound went to school and lift weight at 2017 as I also play basketball first before the weight room in a couple of pried and went to the doctor and weight 225 pound when I posted a video deadlifting 315 pound since I don't go to school any more because I have a job training in august of being a chef so have plenty of time to work out at home

May 13, 2017


I started my diet 25 days ago and lost 9.6lbs so far....I am 5 foot 3 and was 167. I started at 1500 calories a day should i keep going down in calories to lose more?

May 13, 2017

Adrian Bryant

ONLY if you're unable to lose anymore weight but try these options first

May 13, 2017


I am 5'10, 220 pounds. I have had shoulder surgery recently, and wondering if the workout videos can be modified accordingly. I am a big fan of Pepsi, and worried about caffeine withdrawal if I stop drinking it. I do not drink any water at this point in time. Wondering if you have suggestions for counteracting the caffeine withdrawals and exercise modifiers?

Thank you

May 13, 2017

Adrian Bryant

see this for diet and pepsi concerns and not all of my videos require extensive use of upper body

May 13, 2017


Hi there. Ive just started a diet myself. Im 38 5ft5 and 235 pounds.
I too am addicted to Pepsi. I do not like water at all either. So i started trying the diet Pepsi or coke and could.not get used to it. I now drink sparkling water or a home made fruit infused water which us delicious and refreshing. I like a little bit of sliced cucumber and canteloupe and/or lemon in it. Its up to you how you make it but it is refreshing. I was drinking about. 2 liter of pepsi everyday. So i know all about being addicted to pepsi. Good luck to you. I wish all good luck


May 16, 2017


I am 5'4 265 lbs, I am 3 years post opt, from a gastric sleeve, I need to get back in track, can you help me?

May 11, 2017


I am 15 5'4 and 136 pounds how can I go to 121 fast. What could help me lose belly fat and have minimize my cellulite. PLEASE HELP

May 11, 2017


Hi Adrian,

I'm 5'7 and weigh 234lbs. I've tried all sorts of diets. I don't have regular bowel movements, sometimes I go once a week of that. I drink at Least 8 cups of water if not more. I eat to much carbs to get that full feeling. Most of my weight is in my stomach and I have the back fat going on, my legs have embarrassing cellulite and my arms are somewhat flabby. Ideally I would like to lose 50lbs. As far as exercise, I walk for about an hour twice a week. Can you give me advice on where do I start?

May 09, 2017

Jennifer B.

Hey buddy, I'm 5'8 256lbs sahm who has bipolar 2 (I am being treated by a psychiatrist and am medicated). When I'm not depressed I REALLY want to workout and be healthier but there's so much out there that it's hard to stick to a plan. Do you have any advice as to where to start? Thanks from a mom who misses playing with her kids.

May 09, 2017

Adrian Bryant

use this which will have you back playing wqith your kids

May 10, 2017


I'm a 46 year old female SAHM who currently weighs 185. I am looking to lose 40lbs in a healthy way, no quick fixes. What plan will help considering my age and slower metabolism?

May 08, 2017

Adrian Bryant

this plan

May 09, 2017


32 y/o male, 6'5 255 lbs. I exercise for about an hour to an hour and a half 4 to 5 times a week. I drink a gallon of water a day, sometimes more or less. I've been having trouble losing weight. It looks like my body is starting to redistribute weight in different areas..I am ultimately looking to lose something like 30-40lbs, but mostly modifying my diet to something healthier to build off of for life. What kinds of info can you provide me besides my caloric intake? Any help or references are greatly appreciated

May 07, 2017

Adrian Bryant

go here if you are no longer losing

May 08, 2017


Hi Adrian!
My 14 year old son is currently 6'1 and 290 lbs. I want to help him lose weight, but I don't know how. To me he doesn't eat a lot of food, but we've never kept a food journal. He never wants breakfast and if he does eat breakfast it's something like a chicken biscuit meal from cfa. Please help me help my son. I know he'll be fine I just need to get advice and guidance on what we need to do together.

Thank you a concerned mother!

May 03, 2017

Adrian Bryant

both of you look at this and let me know if that is doable

May 04, 2017


It looks doable to me. I have some concern regarding
the fat burner only because I've never taken any before,
however I do feel it will help. Is there a natural fat burner
that my son can take? He is taking PE 5 days a week and
even with that amount of activity each day he's still gained
weight this semester. Thank you for all of the advice. I'm
feeling much better after reading your nowloss plan and I'm
ready to begin.

May 04, 2017

Adrian Bryant

the fat burner is not needed but yes, it does help you burn fat a little faster and NO... it wont make or break your weight loss dreams

May 05, 2017


Hey Adrian,

Love your YouTube videos. I'm an overweight male 5 foot 7 and 205 pounds. I wanted to know how many calories I would lose every time I do one of your 10 minute jumping jacks/ski steps workout. Can you give me an approximate idea? I'd appreciate it!


April 30, 2017

Adrian Bryant

100-200 cals

May 01, 2017


Hello. I am 5'3 and weight 181lbs. I gained 35lbs through college and never went a pound down. What can i do to lose 1-2 pounds a week? Please Help.

April 30, 2017

Adrian Bryant

of course with this plan

April 30, 2017

Kristin Donnelly

I'm a college student too so I completely understand the struggle. I can offer advice. i'm not a professional but I am very health conscious and educated about food, fitness, and mindset.

Basically in order to lose one pound of fat you would need a weekly deficit of 3500 calories. 3500= 1 pound. For someone at your height/weight/age level your BMR is 1,644 calories. That is around how many calories you burn naturally each day if you dont do any sort of physical activity. However if you do workout then you can consume more calories. So basically I would begin losing weight by subtracting 500 calories from your BMR which would leave you at around 1200 calories. DO NOT GO UNDER 1200. You may get results fast but i promise you they will not be permanent. I would recommend you begin by eating 1400 calories a day. Technically yes you can 1400 calories of whatever kind of food you want and still lose weight however, I don't recommend that. I suggest sticking to the foods of the earth Fruit, vegetables, tea, coffee, nuts, (nut butters), and fish. I follow this diet and feel great. It helps you lose weight, and stay mentally sharp and focused! I wish you the best if you have any questions or comments please reach out i'm happy to help!

April 30, 2017

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