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
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Click to Comment

1-60 of 1916 Comments
Adeeen

Hi! I’m currently a 5’6 female and weigh 270, this is the biggest I’ve ever been and just this time last year I was 240, the year before that I was only 190; so in a span of 2 years I’ve pretty much almost gained 100 lbs. I’ve been running many texts with my doctor to pin point the reason as to why I’ve gained so much weight in the last year. My last check up, one hormone, chortozone (sp?) seemed highly than normal so we’re looking into that. I go to the gym 3 times a week and spend about an hour -1.5 hours there doing as much cardio as I possibly can. I eat on average 1,600-1800 calories a day. Any recommendations for me?

February 19, 2018

Keilani

I am 53 yo gm 5'5, 215 lbs.,blk curvy. I've always had a "cokebottle" shape until hysterectomy 3 years ago and the weight began. I am also disabled vet can't run, walk far, or squat. I've always been athletic and still work out when able. Had second set of kids after 35, and now mom to 3yo (foster). I do work out as I said , when I can... and I only eat chick, turkey and sometimes gish. Rarely fried foods, every once in a while I eat bread. Love Mexican good but minus tortillas.. I try low carb and high protein.. that's 4'5 egg whites almost every morning. I drink ,vodka tonic..dont like sweets or chips. Only drink water... I'm used to 150 weight and want it back..would love 140. HELP please.

February 18, 2018

Donna

Hi,

I'm 54 and being doing a ketogenic diet. I box 3 to 4 days a week for an hour and I'm not losing any weight at all. My calories average 1375 to 1500 a day, but I just had a personal trainer tell me I should be eating closer to 2k calories a day. I'm confused on what I should be doing it doesn't make sense to me to eat more calories to lose weight, wouldn't it be the exact opposite?

February 16, 2018

Adrian Bryant

yes. the less you eat = the faster you will lose but are you 100% sure of your intake and what is your curent weight

February 17, 2018

Melanie

Hello, I'm 5'2 and 180 and 37. I had a baby a year ago. I started low carb and low sugar and need to start exercising can you suggest some things to help loose the baby belly please.

February 15, 2018

Adrian Bryant

use these rules

February 16, 2018

Candace

Hi Adrian!
I’m a 29 y/o female, 5’3”,and I weigh 220 right now. I have two bad knees from old softball injuries that tend to get worse the heavier I become. I’m a massage therapist and use most my energy output to give deep tissue massages for work. I want to increase my stamina and lose weight and finally be at the recommended weight for my height. So about 150 is my goal. Please help!
Thank you,
Candace

February 07, 2018

Adrian Bryant

start here

February 07, 2018

Angie

I've changed eating habits, added water and exercising to your Youtube videos (THANKS). What is the best method to do the, flabby arms, inner thighs, bigger butt and flatter abs workouts?

February 06, 2018

Adrian Bryant

this full plan will take care of all those areas

February 06, 2018

Ruby

Female, 66 years and maintaining 190 pounds. Need to lose at least 40 to 50 pounds. Just found this site and I love it. I am hoping the information I found here will get me going in the right direction. Thank you for a great site.

February 04, 2018

Rhue

Just found your web site ...I love it ! And I believe it will help me. Thank you for all you put into helping us ! :)

February 03, 2018

Glinda

I am 5”8, 304 lbs. I take lots of meds and have a desk job. I want to loose about half of me. I am not comfortable or happy in my own skin. I really need to loose the weight to get off of these meds. I need Help.

February 02, 2018

Michael

Im 33 years old 275 lbs 5 ft 11 started going to the gym 4 days a week for the last 3 weeks and havent been losing weight i been tracking my calories and i eat about 1700 to 2000 calories a day am i not eating enough??

February 01, 2018

Adrian Bryant

how exactly are you trackign that

February 01, 2018

Michael

Using my fitness pal app i break down everything i put into the meals i dont eat the best things but i figured if i stayed below 2000 and worked out that i would lose weight

February 01, 2018

Michael

I spend 10 mins on the eliptical on monday then workout chest tues eliptical 30 mins treadmill 20 mins bike 10 mins..wed shhoulders bi and tris for 50 mins eliptical 10 mins thursday eliptical 10 mins and then abs and legs im strong and have tons of stamina but just cant go down in weight lol

February 01, 2018

Adrian Bryant

at your weight the >2000 by itself without exercise should intiate weight loss. You simply have to try eating less than 1500-1800 in your case but again I do think you miscalculated.

I personally lose weight on less than 2500 but then again Im also very active

February 02, 2018

Britney

I'm a 5'1 female weighing between 125-130. Recently lost almost 30lbs with a starting weight of 153. I was eating better and going to the gym 5 days a week. My question is...being 5'1 and 125-130lbs...is this a good weight range to really start building muscle or do I need to lose more? Also...wanting to build muscle should I increase my calories, just protein????

January 30, 2018

Adrian Bryant

just protein or make sure you arer getting at least .6 grams of protein per pound. its up to you when you want to start muscle building. no weight loss requirements

January 30, 2018

Lynda

I am 51, 5ft 4in (I had always been 5ft 5in until recently),
and I weigh 225. I take medication for my sluggish thyroid. I really need to lose at least 75 lbs. by June so I can keep up with my grandson when he comes to visit.

January 28, 2018

Adrian Bryant

start here and pick the nest plan for you

January 28, 2018

Kimberly

I am 37 weighing 260lb I just had my kidney removed. I've had 3 c sections.....i NEED help to get healthy again.

January 25, 2018

Adrian Bryant

has the doctor placed any workout or diet restrictions on you

January 26, 2018

Jenniffer

Hi my name is jenniffer I'm 40 years old I'm 5'2 And Way a 195 pounds please help me

January 25, 2018

Charlene

I weight 289 i want to lose 150 pounds

January 21, 2018

Adrian Bryant

go here and select the best plan for you

January 21, 2018

Dianne

I’m 5”3 215 want to lose 70 pounds
Need help

January 19, 2018

Adrian Bryant

start here and select the best plan for to lose 70

January 20, 2018

Nik

Hi I'm 5'4" and weight 250lbs. I'm trying to lose at least 70 lbs. Can you help me?

January 19, 2018

Heidi

Hi I'm 17 5'1 and i weigh 206 lbs and need to meet my goal weight of 170lb or less. I have around 6 months to do this, please I need help.

January 14, 2018

Elizabeth

Iam a 39 yr old female that weighs 160lbs and I’m 5’2”...I carry my weight evenly but have never been this heavy. I have been walking on the treadmill 5 days a week for about an hour a day. I think my worst habit is I drink coffee through out the day. My normal eating habits are three meals a day and one snack. I don’t eat sweets. I don’t drink soda just basically coffee tea and water. I noticed I’ve been gaining 10lbs a year but this year I gained 20! I’m disgusted with myself and embarrassed to see people that know me. My clothes no longer fit and I find myself in sweats as much as possible. Please help :(

January 14, 2018

Marie

I am a female, 35, currently 157 pounds.
I am precisely 5'7".
I have a small/medium frame size, and an hourglass figure.
My arms are 12", my ribs are 34",
My waist is 33", my stomach relaxed is 38-1/2", my hips are 41" and my thighs are 22"..
I carry my weight evenly distributed from face to knees.
Everyone tells me that I look fine, but I am quite chubby and I have a lot of cellulite.
I have scoliosis and rheumatoid arthritis, both of which cause a lot of pain and prevent me from doing a lot of exercising. I have the bone density of a 60 year old and my bones break rather easily.
I eat healthy. I have small portions, I eat everything in moderation, and I rarely ever eat more than 1,500 calories a day.
There is no gym where I live.
I live in a very rural mountain town. Hiking can be dangerous because of the bears/cougars and I can't go swimming since its winter.
I don't know what else to do.
I do light yoga, I walk as much as I can, I wear ankle & wrist weights, I try my best. But I haven't been able to lose any weight. Not for several years.
The Drs say my hormone levels are fine. I am healthy.
But I am used to being small.
Normaly around 117 pounds.
I57 is really big for me.
It causes my back to hurt 24/7.
I'm ready to just start starving myself. I am fed up.
Any help would be much appreciated.
Thank you.

January 13, 2018

Adrian Bryant

1. how do you track your calories.

2. how about ths walking workout

January 14, 2018

Josh

I'm a guy who weighs 255 pounds. I'm 5'9 and would like to weigh around 180-190 pounds. What do I need to eat, how much calories should I consume, and what exercises should I do?

January 09, 2018

Jasmin

I was 160 lbs I’m 5’7 I got pregnant and gained a lot had my baby March 2017 now I am 221lbs trying to lose weight and go back how I was

January 08, 2018

Renee

I WAS A MODEL...I WORKED FOR ESTEEM LAUDER FOR 19 YEARS...FOR CHANNEL FOR 4 YEARS...I ONLY EAT 1000 CALORIES A DAY...BUT I DO NOT GET OUT OF MY BED DUE TO MY BACK AND HIG INJURY...SO I CONTINUE TO GAIN WEIGHT...I WENT FROM 112 TO 162...IM SO EMBARRASSED...I WILL NOT EVEN ANSWER MY DOOR...MY PARENTS HAVE A KEY...THEY TAKE COMPLETE CARE OF ME...IM A SHUT IN...MY 3 15 YEAR OLD PUPPYS USE PUPPY PADS...IT COSTS ME 150.00 A MONTH FOR THEIR PEE PEE PADS

January 08, 2018

Adrian Bryant

what are your limitations workout wise? would this help?

January 08, 2018

ruth

my name is ruth i was at 265 now am at 238 i cut the carbs and sweets it was hard and workout everdayday i walk run dumdbells at home yoga walk my dog and of course keep track of what i eat

January 08, 2018

CHINA

hoe long did it take for you to lose that weight

January 09, 2018

Alice

I’m a 5’6 female who weighs 110 pounds (50kg) & I want to weigh 100 pounds (45kg) because I’m the fattest out of my friends, and one keeps hinting at me to lose weight. Any suggestions or advice?

January 05, 2018

Suzanne Bouchard

I would recommend that you lose your friends! At 5’6” and 110 lbs this is not a healthy weight, you should not be losing weight, but gaining a few pounds!

January 08, 2018

Kendra

I'm a female who is 5'7 and I possibly weigh 229-250lbs. I want to be and maintain a toned 135-150 body. What eating style should I have and what workout routine so I need to incorporate

January 05, 2018

Priscilla

I am 62 yr old. I weigh 182. How many calories do I need to eat to loose 15 lbs

January 04, 2018

Adrian Bryant

use this to guide you on how much you need to eat which is usually somewhere below 2000 cals

January 05, 2018

Sharon

I am a 54 yr old female going through menopause and I weight 225 lbs. Up until 4 years ago I stayed between 170 and 180 lbs. I want to go back to that. Help

January 04, 2018

Kathryn

Hi I need help. I'm 5'2" and 235 I want to lose weight and have been going to the gym but I can't seem to break away from salty processes foods. Any suggestions?

January 03, 2018

Jeana

31 years old. Gained 65lbs just in the last year. Ready to get it off. Im 5'9 and weigh 255 lbs now. Want to get back to 180.

January 03, 2018

Tiffany Johnson

Hi. I'm 26 and currently weigh 160lbs. My goal weight is 130. I want a better meal plan but I'm allergic to seafood and treenuts.

January 01, 2018


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