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"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

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…

Back to Top

1-35 of 1541 Comments

Hi Adrian,I've gained alot of weight due to illness..medication mainly and immobility.I'm desperate to lose weight but it seems almost impossible..I tried a calorie calculator on here and it said to aim for around 1,800 calories per day.I'm 5'3 325lbs but cannot exercise due to 3 fractures in my spine....I'd appreciate any suggestions ! Help ! X

October 22, 2016

Adrian Bryant

look at these options for ways to lose weight when injured but the 1800 alone will cause fast weight loss

October 23, 2016


This is very helpful for me. I just started doing the Isagenix nutrition plan and need to make sure I'm getting enough calories to lose weight.

October 18, 2016


I'm 190lbs, 49 years young, 5'8, female and I want to get to a goal weight of 160/165lbs...what should my calorie burn be on a daily to lose the weight?

October 17, 2016

Adrian Bryant

as far as workouts go whatever activity you get is a bonus but you need to focus more on how much you eat so see this

October 17, 2016


Hi I'm 39; 5'6" female I started my weight loss journey August 21, 2016 and weighed 287.5. Now as of October 2, 2016 I am stuck at 271.2 (+ or - 1 to 2 pounds) it's been two weeks. Calorie calculators varies between 2300-3400. Prior to weight loss i would only eat two meals a day and now that I am eating more i still have a hard time consuming more food. I work out 3x a week 35 minutes (disabilities). I added different foods but the scale is still pissing me off. I tried your calculator one says 1890-2472 and the "eat anything" calculator says 2019. I'm trying to get to a mid weight goal 200-190 by December 31, 2016. What can I do?

October 03, 2016

Adrian Bryant

1. the less you eat = the faster you lose weight but you also want to eat enough that you wont be starving or craving food constantly so a broad range of 1800-2400 should work. you just need to track this and see what amount works best for you

2. are you exercising? see this

October 03, 2016

Kelly Alvarado

I too am at 280 pounds, I've found that drinking 2 cups of LifeWay probiotic kefir smoothie along with a scoop of powdered whey protein for breakfast or lunch had made me full til my next meal.
Hope that helps... Good luck with your journey

October 05, 2016


I am 5'9" and 155 pounds. I really would like to be in the 120-135 range. How do I start?

September 29, 2016

Adrian Bryant

start here

October 01, 2016



I'm 25 years of age, 5'6 at 400 pounds. I'm extremely over weight. I've been slowly but surely getting my life back together. I am eating much cleaner then I used to but can still use some help in that department. But when it comes to exerciser I'm just not sure what will work for me. People say just do weight lifting, others say just cardio. I'm trying to lose 200 lbs. What can I do to lose all that weight? Any information would be much appreciated. I'm already following the calorie intake that the website suggest.


September 20, 2016

Adrian Bryant

if you have your calories right then simply add
this workout

September 21, 2016


Hello, I'm 40 and weigh 280lbs at 6"1. I have been doing stronglifts 5x5 3 days a week for 10 weeks and I went from 285 to 280 in that time. My calorie intake for the last 3 weeks have been 2000 with 1 cheat day but never over 2800. I've been stuck at 280 for over a month. I do about 15 minutes of cardio after my weight training. I just wanted to know if I should change something or is this normal when weight training?

September 14, 2016

Adrian Bryant

are you progressivley looking slimmer although you have not lost weight? if so then you could be gaining muscle weight which is why the scale wont move

September 15, 2016

Taylor T.

Im 5 11"
145 lbs
15 years old i would like to get a 6 pacl quick i have football i have asked my coaches and everything they said to do didnt help at all. I would just like a 6 pack because almost everyone on my team has one except me thanks.

August 30, 2016


Hi Adrian,

I'm a 29 year old male.
My height is 5'8 and I weigh 188 pounds.
My ideal weight I would like to be ranges anywhere between 160-170.
Also I have man boobs that I would love to lose.
Do you have any suggestions on diets/working out plans?

Thank you for your time.

August 20, 2016


Hello. Thank you for posting this.
I am going on 25 years old. Female weighing about 255 give or take a few pounds (hopefully take).. I am 5'2 I work in a Deli so i track my steps on my phone is reads about 10000 steps a day while im at work. I was wondering if you could suggest and stretches or exercises. I have bad ankles so impact from my daily routine leaves me in pain already. I dont eat at work because it makes me sick so I just bought a bag of Shakeology to give me something to burn. I hope i can come back here with some results to brag about (:
Tomorrow is a new day. Going to update my E journal each meal.

August 08, 2016


Hello can you please tell me what diet and exercise plans to use. My weight is at a halt. I try to eat 6 small meals. I walk on my treadmill and elliptical and I see no more results... I need to lose last 20 pounds and tone as well please help

July 30, 2016


Hi! I'm 22 years old, Female, Weigh 135lbs, I'm 5'1" and I happen to be in the military and struggling to cut weight to 112lbs. Tried different methods and seeing the end of my career quick if I can't manage to lose the weight by Thanksgiving. Any advice! To lose and keep off.

July 26, 2016


42 Hispanic Malr
5 ft 10 in Tall
Weigh 240
Suffer from diabetes and hypertension
What type of food's and work out program do I need to start to start a major change.
Wanting to do a major change in my status.

July 24, 2016


Hello im 31, mother of two 5"5 1/ 236.6 lbs. With size 44F breast that make it hard to work out . What can you recommend for me to do to shed these 60-70lbs .

Thanks for all your help.

July 22, 2016


Hi Adrian

I'm a 43yr old women weigh 230lbs. I workout 45-60mins 4/5 days a week in an exercise group. Exercises vary daily. I eat every 2-3hrs small meals. Almost 2 yrs ago I was smaller like 30lbs lighter. Was diagnosed with cancer and sprained my ankle. Getting back in gear but not seeing the results like I was before. I hear and read different things about how many calories to eat. My diet it mostly clean eating. Any suggestions what I need to do so I can see some results on this weight loss journey.

Thank you

July 21, 2016

Adrian Bryant

take a look at this to get a better understanding of how you should eat

July 22, 2016


Hi Adrian

I am 6 foot and I am 14. I weigh about 290 and I hate this. People calling me names and everything it just hurts so much. I don't know how much I want to lose but I would like to see a chance of my body before school starts in September. I need some help



July 20, 2016

Adrian Bryant

start here to find the best plan for you and if you still need help then leave another comment

July 20, 2016


Hello Adrain
I am 5'8 240 pounds and 34 years of age.
I started using the sationary bike about a month back and found no improvement.
My goal is to reduce 50 pounds in next 4-5 months

Then I found your intensity bike 10 min video. It was awesome ! I do it 3 times a day. I started doing it about 4 days back , along with less than 2000 calorie diet , and drinking lot of water. I would continue this everyay for the next few months .

I hope this is sufficient to reach my goal. I thank you again for the great video and informtive website


July 17, 2016


I'm 28 years old 5'5 and weigh 219lbs.....I'm drinking around 130oz of water a day and cut back a lot on eating and lift weights with my husband and do HIIT workouts....any suggestions ?? I'm just not seeing the weight come off....:(

July 11, 2016

Adrian Bryant

make sure you actually track your calories instead of just "cutting back"

July 12, 2016

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013