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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     Your age: years
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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…

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 1839 Comments

I an 32 and weigh 220lbs. I’m 5’5’ in height. I want to weigh around 150 - 160. What plan do I need to follow?

December 12, 2017


Hi, I'm 32 year old female. I have small intestinal bacteria overgrowth, Sibo. I can't loose weight for the life of me. I weight 180 and desperately want to get to 130 again. Any thoughts would be great, thank you

December 12, 2017


I’m 54, 6’3” and weigh 270. Belly fat! Want to get to 250 short term, then work to get down to and maintain at 225. Help?

December 09, 2017


Hi. I am struggling to lose weight. I went to thr doctor and I don’t have any health problems. I cut my calories to 1200 a day. I work out 3-4 days a week on elliptical for 30mins. I have a desk job.
I weigh 154. I keep gaining weight slowly. In a year n a half I gained 7lbs. Please help me. I am trying to lose 10lbs by april 2018.

December 08, 2017

Adrian Bryant

how do you track calories

December 08, 2017


Son plays basketball 6ft 4 and 225. Metabolism sluggish and need to lose weight. Plus, need core strength.

December 08, 2017


I'm 38 years old 5'6 282 lbs i weighed over 3-- lbs the middle of last year. I'm on blood pressure medicine just found out my cholestertol is high also i have 6 uterine fibroid tumors & 4.7 cm ovarian cyst. I really need help to get back on the right path to a healthy me. Please help me out

December 05, 2017

Adrian Bryant

take this path

December 05, 2017


Hi there, great site btw. I am 41, 5'7, currently 210lbs. I spend most of my days (M-F) sitting, desk job, however workout 3-4 days per week. My short term goal is to reach 185lbs. Any guidance on how many cals/macros I should be consuming daily would greatly help me out! I used to weigh close to 300lbs about 2 years ago but have been slipping as of late!

December 01, 2017

Adrian Bryant

use this plan

December 01, 2017

Marie P.

I am 60yrs, female 5'2" and 190b's. I have MS so working out is real hard. Any suggestions in losing weight?
Marie P.

November 30, 2017

Adrian Bryant

this may help

November 30, 2017


27 female. 270 lbs 5 feet 3 in tall. Was once an athlete... I need ideas I can do indoor(living room) with no equipment. It's cold here so walking outside is out of the question. I haven't been a healthy weight for about 6 years.

November 21, 2017

Adrian Bryant

at home plan

November 23, 2017


Hi Adrian, what about the macros? Should I be eating a certain way? for example I’ve read a lot about how we should consume 25-35 or even 40% healthy fats with slight saturated fats. About 1lb or slightly less of protein per body weight and above 200 grams of carbs since carbs and fats produce testosterone. Thanks.

November 15, 2017

Adrian Bryant

if your goal is weight loss then it does not matter but to maintain t-levels then yes you want to make sure you get enough fat in your diet. see how much fat needed for higher testosterone

November 18, 2017


I'm really having a hard time losing weight. I'm 55 weight around 186-187 and only 5'6". I workout almost 7 days a week. I would ride the bike for 27-30 minutes and then do super sets for the remainder of the 20-30 mins and then I would hit the bag(boxing).
So I'm hoping IF will help me get rid of my midsection. My goal is to be around 170-175.

November 07, 2017

Adrian Bryant

make sure you are also tracking your calorie intake

November 09, 2017


Hey hie I wanna loose my post pregnancy weight am 151pounds now..I wanna get back to my 110 pounds back..pls suggest..

October 30, 2017

Adrian Bryant

i suggest this

October 30, 2017


Female 5'3 135 Just turned 60.Walking 4 miles 5 days a week.Cant seem to lose any weight Help.Also,I have Macardles disease.Thank you in advance.

October 24, 2017

Adrian Bryant

have you strated tracking your calories?

October 24, 2017


Im 18 and weigh 225 lbs and want to lose my belly and arm fat and gain muscle. Whats your suggestion?

October 22, 2017

Adrian Bryant

my suggestion

October 24, 2017


i am 25 and i am 155 pounds. i need to get back to my normal of 130 in about 1 month. i run about 5 miles 3-5 times a week. How many calories should i be eating

October 19, 2017


I'm 32 and weigh 171 and would like to get to 115 again like I was in 08. Any advice?

October 15, 2017

Adrian Bryant

start here

October 17, 2017


Hi Amanda..
Man 115 seems so tiny.
Unless you have a health issue.
Anyway.... I gained 60 pds in 2 years and the funny thing is
My Dr. Said to me omg you gained 60 pds and I said" I know....
How do I Lose it ..... he said" reverse the way you gained it.
I thought gee... he right .... I gained it from eating to much or not eating at the right time....... and it was from not eating at the right time ..... night time ..... every night I ate my supper after 10/11 pm .
So... what I did was I wood make a pot of rice and keep it in the fridge
At night when I ate .. I would take 2 cup of chicken broth boiled on the stove add 1 cup frozon veggies let simmer.... then heat 1 cup rice in bowl In a microwave and then pour chicken broth and veggies on top of rice......... eat it all after 11pm..... and 1 apple before bed time.
Very very filling ..... you will be very satisfied... and lose a pound or more a day...... then after losing your weight you can slowly get back to eating a normal diet..... it worked for me Amanda....
At least trie it .... its something to look forward to every night till you reach your goal right ..... take care Brent

December 13, 2017


Hi, I'm 16 and I weigh 284 pounds I eat healthy, stay within my calorie range, in the gym pretty much every day except saturday, I drink nothing but cold water yet the weight refuses to go anywhere only thing is I can't work out alot because my boobs are an 34dd so back pains are the only thing holding me back i work out 6-7 hours a day 2 1/2 in the morning before school then the remainder after i get out of school

October 06, 2017

Adrian Bryant

what is your calorie range and how are you tracking that

October 06, 2017

Chrissy pauley

I am a 46 year old female I weigh 317 pounds and I am 5'2. I originally was almost 600 pounds and had gastric bypass in 05. Lost a lot but gained a lot back. In being told I need to eat anywhere from 1667 to 2181 calories per day. I can't even eat that many since ive had the surgery. I even still vomit on some things I do eat. What are some suggestions. I want to loose 175 at least.

October 02, 2017

Adrian Bryant

if you cant eat even 1600 cals then that's good for weight loss b/c you'll just lose weight faster. add this workout if you can

October 03, 2017


I'm 15, my height is 5 8' and I weigh 230. I would like to lose 90 pounds. What is your advice?

October 02, 2017

Adrian Bryant

my advice

October 03, 2017


Hi Adrian, I’m 19 & 5’8... August Of 2015 I Weighed 310 lbs (That’s After I Already Started My Weight Lose Journey) And Now I’m Currently 220 lbs With Extra Skin On My Arms And Back Anything I Can Do To Help Get Rid Of The Skin As Well As Fat ?

September 26, 2017

Adrian Bryant

see this first b/c we need to first determine if you really have loose skin

September 26, 2017


48 male, 5'11" 266. Recently dropped my weight from 296 in June by reducing calories to 2000 and working out 4x per week. Last two weeks I am at a plateau. Any ideas?

September 22, 2017

Adrian Bryant

how about 19 ideas

September 24, 2017


I am 5'6. I weigh 214 pounds. I have insulin resistance and pcos. I have always had a problem with my weight. I usually eat about 1600 calories a day but I'm always gaining weight. I usually exercise 3 times a week but without a prescription appetite suppressant I don't lose. What is wrong with me?

September 20, 2017

Adrian Bryant

how are you tracking the 1600?

September 20, 2017


I am 40 I weigh 280 im 5'3. I had a serious talk with surgeon 2 weeks ago and I need major surgery. In order to have it I must lose 50lbs before January. I have begin exercising daily and reduced my calorie intake to about 1200 I have only lost 5 lbs what am I doing wrong? Everybody keeps telling me to way more but im diabetes and have to watch carbs. Please help

September 15, 2017

Adrian Bryant

do this

September 17, 2017


im wanting to loose weight i weigh 210lb 5'3" i cut out pop only drink sprite when im sick and i only drink water flavor water and Gatorade powder once in awhile milk, i do eat bigger meals sometimes im hungry all the time i have anxiety which does not help it seems to make things worse i work at walmart so im always on my feet always walking all the time im usually off two to three days a week, what will be the best way for me not feel hungry all the time and eat healthier?

September 09, 2017

Adrian Bryant

kill hunger here

September 09, 2017


Very interesting article and site but I'm not sure I fully understand things.
In this article you simply state less calories is less weight(gain) and more calories is the opposite.

But in other articles you list tips that boost metabolism. For example spicy mustard has calories but because it accelerates the metabolism the effective caloretic value is less than what you read on the jar. Possibly even negative.
Is that correct?

About protein I've read that you can eat unlimited amounts of it because all excess leaves your body. Not saying unlimited is a smart thing to do because it will damage kidneys and/or liver.
My question is this: Because of that reason should protein really be counted (100%) as calories?
Say my diet is extremely balanced and is perfect for my situation. But I just want to eat some extra protein for taste and/or suppress food cravings. Would that have a negative effect on fat loss? (it's not stored)

September 08, 2017

Adrian Bryant

negative calorie foods dont exist but yes... spices, high protein diets etc will increase your metavolism or burn more calories during digestion or processing of your food along with killing appetite for faster weight loss

for every 100 calories of protein you eat = 30 of calories those calories are used for digestion so NO... you cant eat an unlimted amount. eat too much of anythign and you will gain fat.

lastly. dont overcomplicate things. if you eat too much or too many calories then that will negatively affect weight loss

September 08, 2017


I am just getting started. I am a 50yr old woman 5'10 high 318lbs. I have lost 7lbs in 10 days. I gave up soda and started exercise but my treadmill broke so now I am walking around town. I am so out of shape I can't get on the floor. Can you recommend old people exercises?

August 26, 2017

Adrian Bryant

start here

August 27, 2017


Hi Adrian,

I am 38 and I am 6' weigh-in at 210 I used to weight 220 about 2 years ago, however, I got down to 198 but I have put on some muscle now. However, I am still having issues losing this belly fat, I am at about 20% body fat and am setting a goal for 2 months to be at 15% body fat, I am sure it is possible, just need a little bit of help getting that goal, what do you recommend?

August 24, 2017

Adrian Bryant

losing belly fat simply = losing more weight so start here

August 24, 2017


I am 26 years old 5ft 1 and weigh 128lbs only five months ago I weighed around 108lbs. I have been trying loose weight but nothing seems to stick. I do not have the money to pay out for different programs but I would just like something that works to help me loose 18 - 20lbs, to make good habits, to get back in shape and to help me keep on track for a better healthier lifestyle. What can I do?

August 22, 2017


Hi my name is leila and I weight 161. I try about everything to lose it I got walk around the park I watch what I eat but no results at all. I honestly don't know what to do and I need to lose it in order to keep my sugar in place

August 18, 2017

Manish Gupta

my weight is 161 lbs, hight 171 cm and i am 27 year old man. my target to reduce belly fat and reduce my weight till 150 lbs. Currently i am doing 5 days gim workout and 12 km running every weak, so give his valuable advise

August 04, 2017


I weigh 155pounds and work out 3-5days a week plus running at least 25-45km per week excluding 1week while I'm on my period. I eat 1800 calories a day all heathly excluding 2hot chocolates and finding it hard to lose weight. I don't know why I'm not loosing weight

August 03, 2017

Incorrect please try again en Espanol
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