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 1750 Comments

I justseen your site. Cool. I'm 60 and 340lbs. Stress eater. I got that in check now. Still stressed. I cut out sweets. I drink 3 to 4 , 32 ounce Hospital cups of water daily. I do an hour of low-impact exercises every morning and do for sets of 50 on a aerobic stepper. I'm still not getting to my goal. I've read so much that is making my head hurt. My doctor said eat 1500 calories day but I seem to be gaining more weight. I seen that your workouts are outside the box I like that I'm going to try starting tomorrow.

June 19, 2017

Adrian Bryant

how are you tracking the calories? please see this

June 20, 2017


I weighed 307lbs when I last weighed. I suspect that I'm around 320lbs now. My goal is to get to 170 lbs and stay there. I'm 175cm, 30 yrs old female. I WANT MY LIFE BACK. I get frustrated when the weight does NOT come off fast enough. I want to play hard and not get winded. I have three beautiful children whose life I'm sleeping away. Please help me.

June 18, 2017


I am a female 5'6" and 211 pounds. I have had trouble losing weight since my daughter was born. I would like to know what type of exercises should I do. I have no physical impairments or limitations. Thank you for any help on this matter.

June 05, 2017


Hi, I am hoping you will be able to suggest an eating plan that can work for me. I am 5.4 and weighing 216 pounds. Always struggled with my weight but never as much as since becoming a mother. Child is now 4 yrs old so that excuse isn't working any more.
I did the Dukan Diet last year, lost 6 Kg's and hit a plateau, it also wasn't very practical, and became costly eating only protein most of the time.
New year 2017 resolution to lose weight then led me to a veg soup diet, eating only fruit and soup one day, only veg another, some days meat/chicken, but it became difficult to make sure all specific ingredients were always on hand. I lost 5 Kg's on the diet but eventually I hit a plateau and then slowly but surely lack of an ingredient here and there led to an unhealthy substitute - 5 Kg's came back.
Now it is Ramadan and I searched for ways to manage my weight while fasting, and came across this site.
A humble request for your assistance please.
Thanking you,

May 28, 2017


Hey, I just lost 7 kg in 20 days (84-77kg). my wedding will be in 20 days time. Answer I wanna lose another 7kg. Please help me. It happen just once in lifetime and I wanna look really good. I've been through a lot. Some people call me with names and bullied me so bad. I wanna take this chance and prove them wrong. Please tell me what I should do. Which diet I should follow.thank you for sparing your time. It means a lot to me.

May 27, 2017

heather ann

hi, i am a 30 yr old female, i am 5 foot 200 pounds, i have been eating about 1100 cals a day for about 3 weeks now and i dont really exercise, i eat eggs wheat toast with natural pb in the mornings and i usually eat boiled chicken salad for dinner, i measure all i eat and keep a food journal using lose it on my phone, im not losing weight and wanted any advice on what i should be doing and also i drink about 2 to 3 cans of pop a day i have trouble stopping but i add it to my cals a day. i need to lose 60 pounds i have trouble breathing and moving around and have pain in my back and knees. i want to be able to play with my kids again n look n feel good. any advice or plans u can give me would be great, also i am trying to lose fast if possible.and i am on zoloft for anxiety. thank you much!!!

May 27, 2017


Hey Adrian ! am 24 yrs old female, 176 cm and 92 Kg .. i can't stick to any diet plan , i can't prevent myself from eating what i love for more than 3 days ! could u help me ! now we are on Ramadan - Fasting - i need something to fit being fasted for more than 16 hours and then we start to eat almost the highest calories food ! how could i handle , plus, i have heart problem and can't do too much execise

May 26, 2017


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


You are the best Adrian!

May 24, 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

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