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…

Show All 37 Fat Loss Workouts

Make sure you also see…

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1-35 of 1696 Comments

Hi , Im 22 6'1 265lbs . I do excersize atleast 3 days a week . My only issue is how much calories should I consume per day to lose 1-2 pounds a week. Any advice is appreciated

April 22, 2017


Hi iam 15 hight 5'5 and weight 137 I would really like to get back to my original weight of 115. Please tell me what workout to do my problem areas are my thighs and stomach side fat.

April 21, 2017

Engleburt Perez

Hi Adrian

I'm 47 years male height is 5'5" and weight 195 I want to be in a ideal weight start a gym and be fit for Christmas. What can I do?

April 20, 2017


I'm 5'3 weighing 170, My target weight is 150. I really want to lose my stomach, and tone. What should I do?

April 19, 2017


I'm 5'2 and want to say that I weigh 146-150lbs
I'd like to be 120 or under that for the summer and well...the rest of my life.
what to do?

April 12, 2017

Adrian Bryant

start here

April 13, 2017


hi, i am 22 5'4 and 260 pounds i am trying to lose 60 to 80 pounds but i don't eat enough a day and i also just signed up for the gym but i have no idea what i am doing. any tips on specific work outs and ways to make my metabolism faster.

April 11, 2017

Adrian Bryant

start here

April 12, 2017


I was involved in an accident where I can't move for weeks, and by that time I gain 15kg. I always stay at home and couldn't go outside, can I lose weight just by doing the home workout once per day? Because my work is a desk job that require sitting for hours.

April 09, 2017

Adrian Bryant

yes but the main thing is watching your total calroei intake

April 09, 2017


Hi Adrian!

Stumbled across your site and there seems to be a lot of great information!

I am at a loss of what I would like to try from your site. I have been reading a lot about intermittent fasting but am willing to try other things.

I currently weight 155lbs and I am 5'2. I would love to lose at least 25-30 pounds. I walk for 45 minutes 4 times a week.

What exercise and plan would you recommend for me?

Thanks in advance!

April 06, 2017

Melody Hughes

Hi I'm 23 5' 3 I weigh 290lbs I want to get down to my goal weight of 150 lbs I don't have a specific time frame just want to lose it healthy & keep it off I'm not really active I have a desk job please help me my health is getting bad. What should I do? Where should I start?

April 04, 2017

Adrian Bryant

start here

April 04, 2017


Hi, I weigh 220 and I am 40 years old. I want to get to at least 140. How many calories do I need to eat per day, and how long should I workout for and how many days a week should I do this? Thank you

April 01, 2017


Hi Im trying to lose a 100 pounds I weight 370 Ive started counting my calories.will 1,988 calories help me to lose weight? Thank you!

March 27, 2017

Adrian Bryant

yes and this workout

March 27, 2017


Hello I am a 45 year old female, weigh 193(heaviest ever) just started working out an hr a day 3 days a week , need help finding a good nutrition plan , and how many calories should I intake a day?

March 26, 2017


Started at 163.8
Down to 133.2
I am female
I way 133.2lbs
I am 5"0
I am lightly active , workingout 4to5 times a week =1.55
( 4 out of 5 days i do 2hrs 1hr of cardio 1hr of strength.)

I would LOVE to lose the last (so say) 15lbs in 142days or 4months and 2weeks
15lbs =52,500 calories (1lns=3,500 cal.)

What to do?? How mny calories to eat and burn?????

March 22, 2017


Hi there,

I'm 20 and have gained a little more than the Freshman 15 throughout my college years. I am 5'0 and went from 130 to 160. Want to make a change, but can't figure out what to do.

March 22, 2017

Adrian Bryant

start here

March 22, 2017


I'm Jessica, I weigh 150 and I'm 5'6", my target weight is 135, how can I lose these 15 pounds fast?

March 20, 2017


I'm 34 years old 5'3 145 pounds what do I need to eat and how much should I be exercising to get to a healthy weight of 120 pounds. Please help, thank you so much.

March 19, 2017

Adrian Bryant

THIS will take you to 120

March 19, 2017


Hi, I am 5'0, and I have tpye 2 diabetes. I am 280 lbs, and I want to lose 140 lbs. Do you have a diabetic meal plan for weight lose. I have started a 1000 calorie or less meal plan with very little carbs, and sometimes no carbs to keep my sugar level in check.

March 19, 2017

Adrian Bryant

not really but check out thse diabetic plans

March 19, 2017


I am 48 years old, 5ft 1inch. and weigh about 180. The most I have ever weighed without being pregnant. I went through early menopause and started using a anti depression medication. Can you please give me advice on how to keep motivated to losing weight?

March 16, 2017

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