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…

Make sure you also see…

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1-35 of 1345 Comments
Nikita

Adrian i weight 270 and i am 15 years old. I dont eat healthy and i barley have time to workout because of school cant keep a diet because school lunch and i am kinda of lazy and i wanna loose 160pounds in 3 or 4 months what do i do

February 08, 2016

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Type your comments or questions here

February 08, 2016

KARLA

Hey Adrian
I weigh 173 pounds I am 5'7ft tall, 21 years old and I don't really exercise, I also don't watch the way I eat I work two jobs and go to school ... can you help?

February 08, 2016

AD

Hi, Adrian! I'm a 17-year-old female weighing around 150-160. I have big thighs that I'd like to slim down and a slight pooch in my stomach. I lost the pooch during a strict diet and exercise combo, but the diet made me constantly hungry and tired. I would also like to tone up my triceps. What could i do to slim my thighs, stomach, and arms?

February 08, 2016

Rena

I am 5'6 230lbs, I am trying to lose weight and tone up at the same time and also get bigger thigs want quickest and safest way to lose weight.

February 04, 2016

Adrian Bryant

use this plan to lose weight and tone up

February 04, 2016

Sara B

Hi Adrian!

I hope you're doing well. I really appreciate all you do!
I was just wondering if you had any tips for someone who has some health problems.
At the moment, I'm on bed rest due to an illness but I'm still wanting to make weight loss a priority.
I am 5'6 and 195 pounds. I was stuck at 205 for a while but have been able to lose this weight steadily over the last few months.
At this point, I just want to get down from a size 12 to 10, but I've had to stop working out until further notice.
Will the diet/calorie restriction alone be good enough to get results for now?

February 03, 2016

Adrian Bryant

yes, diet alone will get results but of course not as fast as diet + exercise

February 04, 2016

Jay E

Hey Adrian thanks to you and the Lord i went from 265 lbs to 245 lbs in 8 months but I want to know if it's possible for me to go from 245 lbs to 225 lbs by May or June? If so how? I'm 5'11 245 lbs btw and workout 4x's a week twice a day doing your bedsheet and elliptical workouts.

February 02, 2016

Tammy

I am 42, 5'11 and 280lbs. I work shift work 6 days a week and my job is strenuous and lots of walking and lifting. Seems no matter what I do? And we eat healthy at home? The weight keeps climbing. Also? Been diagnosed with sleep apnea! Need to lose 100 lbs! Help!

February 01, 2016

Adrian Bryant

start here to begin losing 100 pounds

February 01, 2016

C

I am a 37 y.o. nurse, 5'2,170lb. Work night shift, go to gym 1-2X/week. Love sweets and coffee (sigh). I work hard when i go to gym but am so exhausted it's hard to go more often. If i don't exercise the weight i lose comes back quickly. Help!

January 31, 2016

Adrian Bryant

use this workout and this diet to fit your busy schedule

February 01, 2016

Angela

I am 5'4" and 148 lbs. My goal weight is 132 lbs. I would also like to tone up to start crossfit. I try to go to the gym three times a week. What workouts and pre and post work out foods do you recommend?

January 30, 2016

Bri

I'm 21, 5'6" and 140 pounds. I can't afford to go to the gym and only time I have to workout is at night and weekends. I want to get back down to 120. What would you recommend?

January 29, 2016

MrzMoonkay

Hi, I'm 5ft4in and I weigh 264. I gained 70 pounds after I quit smoking. I walk and lift weights but it seems like nothing is working. Please help!! Thank you

January 22, 2016

Adrian Bryant

start here to lose those 70 pounds or more

January 22, 2016

FutureCrimeFighter

Hi, I'm a 22 y/o female, 5'6 and 220 lbs. I need a meal plan and gym workout routine to lose weight and gain muscle. I'm going into law enforcement and need to be able to pass the fitness test. Thank you!!

January 18, 2016

Elise

Hi Andrien.
I am 5'8" and weigh 225 lbs. I would love nothing more then to be at 150lbs. Right now my plan is to start exercising and use a 500 or 800 calorie meal plan. My family and I are going on vacation at the end of May and I really want to lose all this weight by then. However now i'm worried that 500-800 calories is not enough, i do not want to further harm my body. What should I do?

January 15, 2016

Adrian Bryant

use 1 of the plans here but you dont need to go that low calorie wise

January 15, 2016

Anna

I was also working out and breastfeeding supposedly burns an extra 300-500 calories per day by itself.

January 11, 2016

Adrian Bryant

see #1 here but no, protein will not make you fat but you probably gained 5 pounds of muscle which takes up less space that fat making you look slimmer

January 11, 2016

Anna

I did not feel slimmer I felt bloated. I feel like it slowed down my digestion. Could that be a reason? Also, I would like to prevent muscle gain and just lose fat. Just maintain what I have but no more muscle weight. Can I do that by doing cardio and very light weights? I went to Europe last summer and I walked everywhere without worrying abour protein and I lost scale weight and my clothes were looser- I didn't do any weight or HIIT workouts- was it because I lost muscle? If so, should I continue to just walk daily without the protein drink or can I ise the protein drink as a meal replacement, walk, eat low calorie, and lose weight?

January 11, 2016

Adrian Bryant

bloat can be taken care of by not overeating carbs, drinking water and limiting salt.

you wont build much mass on cardio and light weights. muscle gets bigger as it gets stronger and those little weighs wont make you that much stronger.

the protein, HIIT and/or walks are all good for fat loss

January 11, 2016

Anna

Thanks! I have another question. Can protein make you fat? I was drinking Shakeology for a month straight, while I was breastfeeding a few months ago- my average intake was about 1800 calories- I went from 122 to 127 in one month- im 5'3.5 31 years old. Not sure how that happened- I log my calories correctly and even if I was a little off I don't understand how I could gain 5 pounds so quickly? When I stopped It took about a month but it came back off..

January 11, 2016

Carrie

It's the sugar contain. Cut our sugar. Fat and protein does not make you fat
Sugar and startch does.

January 15, 2016

Anna

What activity level do I use if I'm breastfeeding? And working out? For some reason it seems so hard to lose while breastfeeding- I have the last 5-10lbs to lose and they do not want to come off- or they start to and then I start getting shaky and hungry and my milk supply drops.

January 11, 2016

Adrian Bryant

go here to lose last 10 but pick the lowest activity to lose weight faster since that puts you at the least cals but pick a higher level for more calories if you feel you can't stick to a certain calorie level

January 11, 2016

shabi

i'm 15, i weigh 163.7 pounds and i'm 5'6. i play basketball and i go to the gym almost everyday but i'm always bouncing around in the 160-170 weight group. i want to get a big butt and my goal weight is 140. i want a flat stomach and then work my way to a 4 pack. please help !?

January 09, 2016


Incorrect please try again
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