To See How Much You Need to Eat 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 may 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 you want & still lose weight (see why) as long as you're eating -to- calories per day.

  • Eat less than calories per day to Lose Weight Extremely Fast. The less calories you eat = the faster you lose weight but its harder to lose weight permanently on a very low calorie diet (why VLCD don't work)
  • A cheat day only happens when you eat more than calories. Cheat days are defined by NOT WHAT but HOW MUCH you eat.
  • Use 1 of these tools to track your calories.
  • Look at the YES/NO diagram below if you can't lose weight⇓
how many calories to eat to lose weight

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1-60 of 2067 Comments
timothy

hi im 17,6'4 and weigh 260 pounds.how many calories do i need to lose weight? i run and walk for at least an hour everyday

July 19, 2018

Tim

Hi I'm 5'1" 285 pds, I gained a lot of weight over the last ten yes not being very active due to back problems. Im now back working full time and I ride an exercise bike for 30 mins twice a day and really want to get back down to 200 like I was my whole life an when I feel fit and healthy. I try to eat good but seems like I don't lose I just stay the same no matter how many calories I eat. I lost weight one time many yrs ago about 65 pds in a month with riding exercise bike an hour with 3 layers of clothes and just eating saltine crackers, green beans, and took diet pills, but wasn't the healthiest way my doc told me. Have any ideas or tips to help, would love to loose as fast as possible but also healthy way. Have a buddies wedding coming up and would love to be back down close to my regular weight. I appreciate any help a d tips , thanks for your time

July 17, 2018

Monica

Hello Adrian,
I am 5 ft 3,44 years old and weigh 139 pounds.
Need to loose 10 pounds before end of August,is it achievable?
What should I do to see some results!

July 17, 2018

Wali Farzad

I'm 25 and weigh around 220 lbs I would like to get down to 195-205 lbs as soon as possible .. Is there a plan for me?

July 16, 2018

Nakeiva

Hello I'm boarder line diabetic I'm 225 at weight I'm 5'3 and I'm 36 years old! My doctor say I need too get down to 175! I work 6am-230pm I go home shower and sit down because I be so tired and achy! I eat ok but not enough I'd like to lose weight and gain muscle! What should I do!

July 16, 2018

Victoria

Hello Adrian,

I would like to lose 20lbs by aug 18 - I’m 5’4” in my 30s and 159 will this be possible and what exercise plan would you recommend? Currently I walk 45min to 1 hr every day and do Pilates 2-3 times a week. Thank you!

July 14, 2018

bob

age does not matter anymore .a 6 foot tall male should weigh 180 to 190 pounds . 18 or 108

July 13, 2018

Olivia

I'm 65 yrs old, 5'2" and weigh 187 lbs...I eat between 1200-1400 calories of healthy food per day; try to stay away from sweets and salty snacks (but I'm human and indulge ocassionally); I drink at least 64 oz water daily...I exercise vigorously for 1 hour 4 times a week and walk 6 miles 2 days a week...my exercise consists of cardio and strength training...I would like to get down to 150...I started off at 235 in 2016, lost 63 lbs in the span of a year, gained 15 lbs when I started building muscle...for the last 6 months the scale has not moved!!!!...thx in advance...

July 13, 2018

Adrian Bryant

1. how are you tracking calories? have tried eating different foods adding up to 1200?

2. describe your routine more. is any HIIT involved

3. when you gained 15 pounds of muscle did you look slimmer

July 13, 2018

Olivia

1. through MyFitnessPal...Daily, I eat a variety of foods, but usually overall, the same foods; veggies, fruit, whole grain toast, yogurt, chicken or turkey, cheese, peanut butter, eggs, etc...

2. I do a bootcamp 4 times a week; each boot camp is a four week cycle, every workout is different, is 60 minutes of full body workout to include cardio and strength training...Week 1 = Endurance; Week 2 = Strength and Agility; Week 3 = Interval Training (ups the intensity), Week 4 = Peak (test limits), so yes Week 3 is HIIT

3. yes, I went down a size in clothing.

July 13, 2018

Sonia

How do u know how many calaries r in your food it just gets me comfused sometimes on what i should and shouldnt eat per day

July 14, 2018

Adrian Bryant

olivia, the good news is that it sounds like you gained muscle mass which makes you look slimmer but it does not show up on the scale

July 15, 2018

Adrian Bryant

sonia,

use this

July 15, 2018

Oralee

Adrian,

I am 4'7" 145 lbs and 50 yrs old I am eating 650 calories per day and not able to lose but 2 - 4 oz per 3-6 days. It shows 1258-1645 on this page. I do not eat that much a day. If I start will I gain weight with me eating only 650 calories per day?

July 12, 2018

Adrian Bryant

no. youre metab burns at least 10 cals per pound so in your case your metab burns at least 1450 so its going to be tough to gain any on 1200 cals.

650 is TOO LOW. YES, you'll lose weight fast as lomng as you can maintain 650 but you probably won't. 1200+ is easier to maintain

July 12, 2018

Kayli

I am 5 ft 9 in and I lost 27 lbs so far and I’m down to 137 lbs. What can I do to lose 7 lbs in less than a month? Thank you in advance!

July 11, 2018

Whitney Lewis

Hi I'm 5'5 , 24 years old and I was shocked when the scale read 162 lbs. I would like to lose a starting weight of 40 lbs, just so clothes can fit better. What is the ideal meal plan and workout will start my weight-loss journey?

July 11, 2018

Kay

I'm 67 year old female, 5'3" tall. How many calories do I need to lose weight? I'm not very active.

July 06, 2018

Adrian Bryant

the calc on this page gives you good estimate. Was the calculator working okay

July 06, 2018

Treani

I’m 5’9 and 240 pounds and only 23 years old ! I am extremely over weight but don’t know where to start with creating a proper diet

July 05, 2018

Dedria

My weight is 142. I am 5'4.I want to lose 15 pounds I eat about 850 calories a day or maybe less. I walk and exercise twice a day but I have not lost but 5 pounds in a month. What do I need to do to speed up my weight loss

June 29, 2018

Adrian Bryant

first of all, how are you tracking the 850? and number 2 if you truly are eating 850 and lose a massive amount eating the 850 then how long do you seriouslty expect to keep it off

July 01, 2018

Amelia

I'm 44 years old, female, 5'9" 141 lbs. Spent my 20s and 30s gleefully able to eat Big Macs and fries every day (and believe me I did!), had two children, and my weight (except during pregnancy) never went above 123 lbs.
WELL, once I hit 40, it's like someone pulled a rip cord! For 1 month I have been using the Lose It App and I have been staying solidly between 850-1000 calories and I lost only 2 lbs. I hate worrying about every stupid thing I put in my mouth, but now I'm on a mission!
Is the weight taking forever to come off because I'm not really overweight to begin with? I just want to lose 10 stupid lbs, Then I can bump up calories up to a maintain level and be less worried about every single calorie.. which at the rate I'm going, that maintain caloric intake might end up being 1300 calories a day.
Before you mention the E word, I'm irritated enough that I have to eat healthy crap all the time, I'm not adding exercise into the mix right now, I can't do that to my poor family. They are already terrified of me. LOL

June 29, 2018

Adrian Bryant

at your height and weight you're not overweight so fat loss will be slower but should be faster than 2 measly pounds a MONTH

try eating totallly different foods that = 1000 cals. SOmething is wrong with your counts b/c on the 1000 ALONE you should lose weight faster than 2 poudns a month

June 29, 2018

Amelia

Thank you! That's what I'm saying! And actually I was down to 139 last week and this week I'm at 141, but I don't know what I'm at now because I refuse to even look at the scale for another week. (I weighed myself first thing in the am both times, no clothes so it can't be that).
I do wonder if it could be water weight fluctuation.. I hate drinking water, but I will drink seltzer water and unsweetened tea, but never the recommended 8 glasses a day because I personally think water is overrated and Americans think they need to drink more than they need... and I have one more downfall.. SALT. I love salt and I will never go low sodium. Sugar? no problem quitting it. Salt? Touch it and I will cut you.
SO- perhaps if I drink more water it will help, so for diet purposes I will stay better hydrated-- but I will opt to keep the extra fluff forever if I have to go low sodium to lose it!

June 29, 2018

Adrian Bryant

BINGO! - less water and MORE salt = water weight gain. You can still have salt but you need to drink more water (IDK how much) but you need to drink enough to flush out the bloat.

see #1 here

July 01, 2018

Mario Gomez

You cannot lose weight by starving yourself. As matter of fact you could actually gain weight. Even though you are eating lightly your body will go into starvation mode store your food causing you to gain weight. Whenever you workout with low calorie intake your body will draw from your muscles as its source of energy so instead of burning fat you'll be losing and burning muscle.

July 14, 2018

Aleta Arrington

I am 53 years old, 5”7 I want to lose 40bs put only lose 10lbs a month. How can I achieve this? My knees hurts quite a bit because I’m thick in the thigh area

June 29, 2018

Adrian Bryant

start here but pleasee realize that if you are highly overweight you will lose more than 10 pounds a month at first

June 29, 2018

Natasha Campbell

I am 19, 5’6” and weigh 240lbs. I’m trying to get down to 160-170, but I eat like crap and don’t exercise and depression doesn’t help all that much either. I need to know how many calories to take in and how much to exercise/what exercises to do and any other tips you have. Thank you.

June 29, 2018

Elizabeth

I am over 370 pounds and 5' 5" tall and I am 49 years old. I have a desk job and crochet as my hobby so I am very sedentary. I ache in all joints and have to have a rail to be able to navigate stairs of any kind. I just need to know where to begin....

June 28, 2018

Mario Gomez

Start a HIIT routine and workout with a group of people who'll push and pull for you. Don't worry about how many reps of a certain workout you can do. just do as many as you can in a minute to 45 secs and then build from there. Don't expect major changes to come rapidly. look at it as a Journey and don't get discouraged, your body will go through ebbs and flows. just be persistent and consistent it could take a year or 2 to get your goal depending on what your goals are but a year or 2 will pass regardless. so a year from now you could be wishing you started today or you could be glad that you did! Good Luck!!!

July 14, 2018

Austin

I'm 5"9 or 5"11 idk lol one or the other I weight 175 pounds I want to be about 165 and particularly the stomachs area i need to lose weight i want abs I try to eat healthy and sometimes i cheat on my diet I work out everyday a different part and give plenty of time to rest any advice to shred the weight

June 26, 2018

Adrian Bryant

start here with this plan

June 27, 2018

Margaret cox

I’m 52 yrs old I’m 5’3” and weigh 199. I have a herniated disc and a couple other issues with my back so it’s very hard for me to exercise. I do walk but that’s about the extent of what I can do. How can I lose weight without really being able to exercise?

June 20, 2018

cleve

hi I'm 53 206 pounds 5'9" my goal weight is 165 pounds for health reasons I have a protein shake and a banana for breakfast cardio workout 30 min at lunch turkey on whole wheat with mustard. weight lifting at 4 with abd . workout dinner baked beef, pork or chicken and side salad with water. 80 ounces per day snack a protein pack or 2 boiled eggs . how fast will the fat come off

June 19, 2018

Adrian Bryant

fast at first and then it will get slower as you get closer to 165. see 7 Factors That Determine How Fast You Can Lose Weight

June 19, 2018

Nan

I have severe plantar fasciitis. What exercise can I do for cardio besides walking?

June 16, 2018

Adrian Bryant

Any of these options will help you being able to workout even with plantar fasciitis.

June 18, 2018

Nan

Thank you.

June 21, 2018

Bree

Hey, I’m a 5’5” 16yo girl. I weight 140 pounds but am very active. I swim Mon-Thurs for 45 min and have a relatively clean diet with around 1500 cals a day. I also do work on muscles 2 days a week but I’m not losing. Any help would be appreciated!

June 13, 2018

Adrian Bryant

how are you tracking the 1500

June 13, 2018

Drake

Sorry, I never mentioned that I'm currently 240 lbs.

June 09, 2018

Drake

I'm a 36 years old, 6 ft muscular male. I want to get back to 200 or 210 lbs. I know about macros and know how to calculate them but ever since I've worked hard labor jobs that got me more muscular I can't seem to lose the weight. Cardio just makes me lose muscle mass and I don't look toned at all. If I touch weights, I get bigger no matter the weight. I hate being this large...I'm more comfortable at 200/210ish lbs. Any advice will help.

June 09, 2018

Adrian Bryant

what is your current total calroie intake?

June 09, 2018

Niq

I am 5'4 weighing in at 268. I go to the gym at least 3 to 4 days through the week. I have asthma and I have met up with a trainer at the gym. She told me which machines to use for cardio and muscle tone. She couldn't tell me what foods I can eat. I work in a bank so I'm on my feet for majority of the day. What can I look into eating besides meat to help out with the workouts and how often should I eat these meals?

June 08, 2018

Adrian Bryant

you need to read this to simplfi everything

June 08, 2018

ira

Check out the snake diet on youtube incorporate this into you gym plan

June 11, 2018

Paula N. Nowak

Dear Adrian,
I'm 62 years old. I weigh 320 lbs. My BMI is 52.88 as of June 13th when I went to the orthopedic doctor who said I cannot have my knee replacements untill my BMI is less than 40; which I can understand. I've been struggling with weight loss my whole life and do not know how it would be if I were a shapely woman. People say , I have such a pretty face and only if I could be thin. If I eat 1500 calories a day, how much could I lose a week, or could I eat 1700 a day and still lose a nice amount ? . I think the Now Loss is great. Thank You !

June 17, 2018


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