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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 but wait…

To lose weight even faster as you eat -to- calories per day…

Also do these 2 things…

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 8 rules here for losing 2-to-4 pounds per week by using the sample workouts below…

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1-100 of 979 Comments

Hello Adrian,
I am 44 yr old female 175 lbs. size US 14, used to be sz. 10. Weight went up to 195lbs with last pregnancy from 154lbs approx. Want to lose 20bs and tone. I carry my weight in my chest, belly ad hips. Need workout to accoplish ths goal and food suggestions to rev. Up metabolism. I try to eat healthy, limit sweets and carbs, but my main obstacle to finding time to workout between three kids and fulltime job. Please help....

March 01, 2015


It baffles me how one can give fitness and nutrition advice to another that tells them they can eat whatever they want. Eating whatever you want is not healthy by any means. If you want real results, eat REAL food. Cut out the processed stuff, cut out the refined sugars. Lots of veggies, complex carbs and starches, GOOD fats (coconut oil, avocados, nuts), lean proteins.

February 24, 2015


Hi, I'm a 54 yr old woman, 5'8",and weigh 181. I would love to lose 30lbs for my upcoming vow renewal ceremony in September. I'm a stay at home mom, watching one of my grandchildren. I take synthroid due to thyroid cancer. I currently started taking in 1200 calories a day. Any help would be appreciated.

February 13, 2015


i have insulin resistance from pcos and nerve damage in my legs and my knees pop out of place a lot which has gave me arthritis and i weigh 310 and im 5'3" and im 20 years old now its been five years alread and im just so desperate to lose weight i dont have a lot of energy i need to do something to get healthy

February 08, 2015

Adrian Bryant

try this workout along with these tips and this diet

February 08, 2015


I am 5'4" and weigh 169 lbs. My downfall is sweets, as in cakes, cupcakes, stuff like that. I don't see myself as an over eater but I do like my sweets. Please give me some advice to get over this hurdle. I work out every day at least an hour and a half a day and use that as my justification for the sweets. I want to lose 20 lbs.

February 06, 2015

Adrian Bryant

see this

February 07, 2015


not all things have calorie I need to know right things to eat

February 05, 2015

Adrian Bryant

you can eat this

February 06, 2015


most things I eat don't have calorie

February 05, 2015

Nancy Wiebe

HealtDoyen will help you figure out how many calories should you eat a day, whether you want to lose weight, build muscle or maintain weight.

January 28, 2015


Hi :)

I'm a PCOS sufferer, 29yrs old and I currently weigh (as of this morning!) 78kg. My waist size has dropped from 44 to 39in in the last month, but my weight has gone up from 74.

I work for a printing company, so I'm partially sat down and partially working in a busy warehouse.

I attempt to walk for thirty mins on my two days off, but this is hit and miss due to family commitments.

I have changed what I eat at mealtimes to try to incorporate a healthy diet- weetabix for breakfast, more water instead of coffee, sugar free tea, soups for lunch and home cooked meals at night.

I am really getting quite frustrated with my fat roll on top of my jeans- just not nice!!! Any help would be greatly appreciated in losing the weight, not putting it back on.


January 22, 2015


Hello, I am 42 years old about 5' 2" tall and weigh about 135 pounds. I would really like to be between 110-120 pounds (closer to 110 would be nice:). I am having trouble losing this weight. I am not a big person but have a little fat/bulge around the mid section or so I think (I do well to hide it) I am active with work, use my treadmill for 30 minutes 5-7 times per week and when its warmer outside I walk daily outside and play sports several times per week. Typically I can eat whatever I want and not gain a pound just mid section fat but not weight gain - I notice because my pants get tight but when I step on the scale the numbers are the same. I could eat 10,000 calories per day and never gain a pound but I can't lose any either. I typically eat healthy. I normally eat between 1000-1300 calories per day. Typically I don't like too much for breakfast just a granola bar, lunch would be soup, with fruit, jello, or yogurt and dinner would consist of fish with rice, an evening snack could be fruit, 100 calorie controlled popcorn things like that. I know I don't drink water which I should be I just don't like it. It has been 3 weeks now and I have totally cut out junk food from my diet like chips, candy, bread, potatoes & fried food things like that and I'm using my tread mill daily, tracking all my food intake on an excel spreadsheet and I have not lost 1 pound. What am I doing wrong??? Am I just losing fat and not weight at this point and the weight will eventually come? Any help would be great.

January 21, 2015


Hi Kelly,
My best advice to you is to try and increase protein intake. The cause for no weight gain on the scale but the bloated tight clothing feeling could be due to eating foods that naturally cause bloating such as eggs, rice, and soy. Honestly, anything containing gluten will cause bloating as well.
As much as you hate water, it is so important to drink at least 64 oz per day. Try adding fresh lemon juice (which some theorize boosts metabolism) or adding 8oz of sugar free cranberry juice to 56 oz of water and drink it throughout the day.
When it comes to caloric intake you want to at least hit 1200, anything below is starvation mode and can signal your body to hold on to everything. If you don't currently use an app to track your food I highly recommend as it helped me lose just over 100 pounds on my own. And as much as you hate it, try to eat a good breakfast. Even protein packed smoothies made with Greek yogurt and fresh fruit would be great. The natural rhythm of our metabolism is to boot up in the morning and then start slowing by 4 or 5pm. The more energy you give your body in the morning, the better it will work at burning it off throughout the day.
With exercise be sure to include ab and core work- yoga, Pilate's, Zumba etc. The treadmill is great for cardio but you want to tone at the same time or the bulge will turn into a droop- trust me, I speak from experience and it is a pain to try and tone now.
I am not a nutritionist or a sport science major. I am a fellow traveler in the journey of weight loss that has done a lot of research and talking with people who are educated in health & fitness. Good luck on your journey and I hope I was a little helpful! Take care,

January 23, 2015


Thank you this was really helpful.

January 28, 2015


Hi Adrian,

I'm a 25 year old woman who is 5'0 and weighs 130 lbs. After ten years of being stagnant I finally began calorie counting and working out two months ago. and I haven't noticed any change. My weight and size has been the same since when I started and It's getting really disheartening. I feel like I have been a little more toned but again no inches or weight loss.

I'm eating 1200 calories a day (max 200 calories more if I exercise) and logging everything on My Fitness Pal. I exercise at the gym and workout for about 1 - 2 hours 5 times a week. I feel like I'm working out hard because I sweat like the devil.

The last time I lost enough noticeable weight without exercise was a year ago with a diet of 800 calories but I soon realized that it wasn't sustainable however I did end up getting down to 127 lbs. I'm at a loss at how much should I eat and how much more I should exercise.

Please help!

January 19, 2015

Adrian Bryant

#1- double check your calories, maybe you're overestimating somehow

#2 - try intermittent fasting

#3- follow these workout rules

January 19, 2015


Hello, I'm about 9.5 weeks pregnant and 218 pounds at 5'2. This is the heaviest I've ever been and am desperate to drop at least 50 pounds. Is This Possible When pregnant? I can't do strenuous activities as I get very light headed and dizzy.

January 12, 2015

Adrian Bryant

you may want to consult your doctor if it is safe for you or not

January 12, 2015

Grace Lynn

I am 32 yrs old standing right at 5'1" weighing in at 145 lbs. Id say that 75% of my diet consists of living foods. I avoid processed foods and fast foods at all costs. I only drink water, with the occasional glass of wine. I am not a medicine person. I avoid it unless it's life or death. I teach for a living so I am not getting a lot of exercise during the day. I was diagnosed with PCOS and weight has been the biggest struggle. What can I do to drop 10-15 lbs quickly? (but healthy)

January 09, 2015

Adrian Bryant

watch this to lose 15 pounds fast

January 10, 2015


Hi, I'm 5'2", just recently dropped down to 240 lbs, and a busy college student. I am eating less than 1000 calories a day, but not on purpose, just because I barely have enough time to grab a meal between classes and it's normally a sandwich or something. I started walking and jogging a few weeks ago and have lost 7 pounds... is there anything else I can do?

January 07, 2015

Adrian Bryant

use this workout and this diet if you're a busy student

January 08, 2015


Hi! I am 190 lbs and 5'4". I am 20 years old. In high school I struggled with an eating disorder and was 115 lbs. once I got help, I quickly shot up to 140 and I got really depressed ans gave up on healthy weight loss. I have tried over and over again to get healthy, but I just can't see, to keep motivated. It's hard because living in my sorority we have a chef and we aren't allowed to use the kitchen. I do know with my situation portion control is key. But with the workouts I'm dumbfounded. Over the summer I did the couch to 5k program for 2 months and didn't see a lot of change, even though I was eating fairly healthy. I am extremely unfit and have exercise induced asthma so running a lot to begin is pretty much impossible. I would like to be down to 140 by June. Sorry for the long post but I am so desperate. Thank you!

January 06, 2015


Im 5'4 and i was 208lbs and i lost 60lbs in 6 months just by cutting out grains and anything made from them i dont care if the bread is "whole wheat or whole grain. Cut it out. i gave up juice even the fruit juices that we all assume is good for us i just dranked water and green tea. I barely eat any dairy but like every 3 months cause i have to have my tripple scoop of icecream from braums.I basically stayed awayed from anything processed, i was strict on my diet the first 6 months but i didnt exercise not even once cause im lazy but hey im 144 pounds now so it works buttt i wanna be 120 so ill start exercising for now. I try to stay away from sugar period, i use truvia or stevia. You'll miss your sweets like i did so try eating sweets made from nut flours instead of grain flours, you really got to read the ingredients, these so called healthy processed foods aint really that healthy after all. Good luck! Oh i have asthma too #Twinzies

January 31, 2015


Hi I am 5'4 255 lbs. This is the heaviest I have ever been. About 3 years ago I was working out eating clean and lost 20 lbs but then out of no where I started getting debilitating migraines. I now suffer from chronic migraines daily and spend a lot of time laid up in bed. Too much exercise and I'll be in bed for a week. I need something that isn't too strenuous. Please help.

January 02, 2015

Adrian Bryant

start with this'

January 02, 2015


I'm 5'3" and weight 254lbs and have struggled to get the weight off after having my daughter already 3 years ago. I am actually 10lbs heavier than when I was pregnant with my daughter. I have a desk job and find even though I sit most of the day that I feel tired. I know I have to loss the weight, but really don't know where to begin, please help.

December 30, 2014


I am 20 years old and 250 pounds. I am the biggest I've ever been. I've always been at 130-150 my whole life but in 2013 I was 100 pounds. Then I started taking birth control and gained a hundred pounds in 3 months and kept gaining I'm off it now so I've plateaued. I stand 8.5 hours a day 5 days a week at my job. My hips have been hurting like crazy like there is no cartlidge in them. I'm guessing from ytge weight gain. Can you please suggest a diet and work out that I can try out? I'm desperate because I am I'm sales and I will get fired If I don't lose this weight my boss said. :'(

December 28, 2014


I'm 5'9" tall and weighing in at 260. I turned 30 a couple of months ago and have noticed the difference in my body. I gained 5lbs without changing my eating habits or exercise (I know it's not muscle because all I've been doing is cardio). I have an office job so I'm not very active throughout the day and I try to workout at least three times a week when I'm free. I'm trying to lose about 20 lbs before January since I'm going on a trip and just feel like I'll be a little more comfortable. Any suggestions?

December 26, 2014

Adrian Bryant

as for your diet are you tracking your calorie intake?

December 27, 2014


I guess I'm not tracking it as much as I would like to. I'm keeping a journal now. I think my calorie intake should be 1,640 but as far as working out I have no idea where to go from here.

January 11, 2015


I am a 26 year old mother of 1 three year old daughter. I am 375 lbs. Yes, Obese, and am joining a gym on the 1st of the year. More motivated than ever. Ive been told to start at 1500 calories a day, in which I tried for a few days and found I am starving by night time. Im 5'10" so taller, but wantin to simply be healthy. Goal weight is anything less than 200. Where can I begin and what exersizes/diet plan can I follow?

December 26, 2014

Adrian Bryant

start off by using this workout and this diet and with that diet start off with a 1750-to-2250 range and simply adjust/decrease that based on the results you get

December 26, 2014


I'm starting my journey, again, and in the past have found that if I don't eat carbs in the pm hours I'm usually not hungry. Proteins take a long time to digest and make you feel fuller longer. I keep bags of portioned nuts & beef jerky in my bag at all times. Good luck & God bless.

December 27, 2014


5'9 weigh 142, goal is to become more active and tone. Would like to be back at 130, but as long as everything is tight don't care what weight. Also don't know where to start. Suggestions?

December 22, 2014

jessica g

I am 5'2 160 need to be 130 please help what should I do?

December 21, 2014


Hi I'm an 18 year old girl weighing 150 I'm 5'7 I just want to be toned and feel healthy. I need a work out I can stick to and a diet that's not to complicated, I found this sight very helpful and hope to be the first in my family to be healthy throughout adult hood.

December 18, 2014

Adrian Bryant

use this workout and this diet for 2 easy plans to follow

December 18, 2014


Hello, I'm 5'5 and I'm up to 188 lbs. I have birthed 6 children, not at the same time! Haha. I suffer from anxiety and depression. I have always been slender until the last year. I would like to get down to 125. Any suggestions would be greatly appreciated

December 13, 2014


I took suffer from anxiety/panic disorder. I use A product called SAM-E its OTC and a little expensive but worth it. Its a mood adjuster and helps with joints and liver.. use that to help boost your mood and excercise has always been my outlet for anxiety.. dopamine(happy hormone) is best released thru excerise. You may want to see if your body is producing too much cortisol thats contributing to ur anxiety. But i reccomend SAM-E , exercise and eating small meals every 3-4 hrs. Keeps ur metabolism moving which makes the body burn more fat. :) im a nutrition major and work for doctors so ive learned a lot thru the years.. i also have lost 140 myself by exercising 4-5 times weekly. And eating 6 small meals a day :) good luck!!

December 14, 2014


That is awesome on your weight loss...I came across this site by accident and find it the most motivating site I have ever seen....I think I am also going to try that product...thank you for the suggestion

December 20, 2014


My body is weird, I don't understand it. if I eat 500 calories one day after going off a diet I will gain one pound every day I'm not dieting why?

December 10, 2014

Adrian Bryant

you mean ONLY 500 cals or an extra 500 calories

December 12, 2014


Hello Adrian,

BTW, I just wanted to tell you that today was my first day trying to do the 32 mins elliptical work out, boy that was intense and I love it because it made me sweat like crazy...Yes, people were surely looking me if I was high on something lol. I'm 31 old, mother of a new boy baby, trying to lose 60 pounds and 5'6 weighing at 180. I'm going to do 1200 calories a day meal plan, is there anything I need to do to lose 60 pounds in 4 months or so. ANy advice will do, :) Raven

December 09, 2014

Adrian Bryant

you're on the right track so far. just let me know if you need more help along the way

December 10, 2014


Sounds like what I need to do...I'm gonna check that treadmill work out...

December 20, 2014

Grace again

I have a gym membership. I will do the elliptical and walk on the treadmill. My knees hurt from things like squats and stairs. The machines feel awkward st my size but I try.

December 02, 2014

Adrian Bryant

use this workout and this diet but also see this for safer workout options for your knees

December 03, 2014


One more shot. 41, 345 pounds. Got down to 260 last year on a vegan, very restrictive diet. Thought I was "cured," ate a cookie and I haven't stopped since. I read that the more times you try, the higher your chance of success. Most of my weight is in my legs...tree trunks. Big butt, small waist, small breasts. I have to give it another try. Graduating with PhD next year so I have a great goal. I love vegetables so can and will eat whatever you suggest. Thank you for what you do.

December 02, 2014

divya singhi

Hi.. iam a 5'3" girl with 160 lbs weight and age 23.
iam overly busty and have very fat arms so if you could please help me lose the fat around my chest and arms, it would be great.
Iam very inspired by your workouts regularly do your bedsheet workout and squats with that.
I eat less than 1100 cals per day.
Iam getting married in feb, 2015 and want to look my best. please help :)

November 29, 2014


i am about 5' 8" and around 125 lbs and i want to both build and burn fat at the same time and also i was wondering if i do a 20 minute battle rope workout about 2 - 4 times a week will keep my metabolism up and also be my fat loss workout. but still what do you suggest?

November 27, 2014

Adrian Bryant

oh yes but any of my workouts will do that for you

November 27, 2014


Hi there! This site is great and so informative I've already lost 15 lbs following the calorie guidelines. I've recently hit a plateau unfortunately, and was wondering if you had any exercise and diet suggestions to help me reach my goal of losing 40 pounds. I am currently 5'8" and 219 pounds at 28 years old. I have very large breast for my frame and if you had any suggestions as to make them smaller that would be great! Lol

November 10, 2014


Hello, I am 43 years young,5'4" and weight 275. I have a nice sized butt but I would like it perkier and rounder. I know it will shrink some with weight loss going forward, so even if it grows with muscle it's fine as well. Right now I exercise 3-4 times a week,as I am a nurse and work most of the time, about 50 hrs a week . I rotate upper/lower strength training and always do 20-30 of cardio each time. I eat about 1800 to 2100 in calories. 2-3 meals a day,trying to incorporate at least 2 snacks to keep my metabolism leveled out. I don't restrict my diet as I am in a lifestyle,and I want to eat in a way that will work long term. I cut down on sugar and processed foods and eat lots of vegetables fruits and protein from all sources. Can you suggest a workout plan and meal plan. Also what will help keep my breasts or at least keep them perkier as weight loss is making them shrink. Thank you in advance.

November 06, 2014

Adrian Bryant

use this workout and this diet and go here for perkier breast

November 06, 2014


I am 20 yrs old female.I am 5'7 tall & weigh around 154.3 lbs.I want to reduce about 44 lbs. I want to reduce more fat in my upper body as i have more fat in there.please suggest a diet and exercise plan for me and also how to spead up my weight loss & how to tone my body...please!!

November 04, 2014


Hi Adrian-

I am a 34 year old female, 5'2" and 129lbs. I am towards the end of my weight loss journey and have already lost about 48lbs using myfitness pal and 6 days a week of cardio/strength. I have PCOS and have insulin resistance. My daily calories have ranged from 1200-1600 without eating back exercise calories. I began the 1600 recently as I've added more strength training into my workout routines, with my macros at 40/30/30. I have remaining fat in my stomach and love handles that I'm trying to get rid of but it doesn't seem to be budging. Do you have any advice or suggestions?

October 16, 2014

Adrian Bryant

time to go here

October 17, 2014


Hi there, I'm 21 years old and I can't remember the last time I was proud of the way I looked. I hate being sick all the time and feeling so tired that I just don't want to move. I'm 5'2" and weigh 221lbs. Please help. I want to lose 90-100lbs.

October 01, 2014

Adrian Bryant

use this workout and this diet to lose 100

October 03, 2014


Hi, I am 5' 4" female, I have been walking approximately 20 miles a week, I weigh 143lbs and would like to lose another 5 to 8 pounds before November. I try to keep my calories around 1200 calories and I am not losing any more weight. What do I need to do or add to my plan to lose these last few pounds. I am using myfittnesspal to track my calories. Thanks for your help!

September 22, 2014


Try the zig zag method it worked for me

October 05, 2014


Hi! I am a 68 year old woman(that wants to feel like a 48 year old!). Ten years ago I had a heart attack... and was told that I have CHF. Nonetheless, since going some-what raw, the doctor said that my test is showing mark improvement! However, I have gain 45 lbs since then with excess edema in legs and feet. Exercise is very hard on my knees and legs. I also do not eat a lot maybe once a day. fasting is one of my greatest feast for I sometimes eat after 16 or 19 hours of no food. tell me please what to do to loose 60 lbs. in one year. I will follow it.

Thank you

August 27, 2014


You definitely need to be eating atleast every 3-4 hours to rev up your metabolism going to long without eating sends your body into starvation mode which then makes ur body hold onto every bit of fat that u consume i also still swear by weight watchers.. only diet ive ever done where i lost 40lbs in 3 months.

October 05, 2014

Mommy of 3

Been out of the loop for a while...having babies, being a wife. Made no time for myself. It's my time now. 5' 4" and 220lbs. I'm 39 years old. I want my 40's to be awesome. I'm DONE. I want to lose this and am raring to go. I'm the type who needs to see results to stay motivated. Cardio or weights? Exact meal plans?

August 25, 2014


Yes! Thank you, you made weight loss clear while so many others try to make it hard to understand (it's hard enough to do, why do people want to make it hard to understand?!?).

Weight loss is only about:
Calories In v. Calories Out.

Any human being on this planet who is overweight is so because they put more calories into their body than they burned.

August 17, 2014

Stephanie Mercier

Hello Adrian, i am 5'7 190 pounds, i am a very busy college student and that is how i gained so much weight, i am trying to lose a fair amount of weight by december. I have been doing your exercises which have been amazing by the way but i need help with my meals i am willing to do meal prep but i am too busy do you have any simple meal preps that can help me lose weight? Thank you

August 15, 2014

Adrian Bryant

i dont have any meal plans but this here may be of help in your situation

August 15, 2014


Hi. Im 5'3", my body fat ranges from 19-21% on average, and I stay between 141-144lbs. I powerlift and do light weights about 4-6 days a week. The most cardio I do is 1000m on the row machine as a warm up. I also meal prep at least 4 days out of the week. But, I can't seem to lose inches or pounds. I always stay the same unless I do a juice cleanse. How can I take a healthy route to obtain 15-16% body fat and drop between 131-135lbs?

August 13, 2014

Adrian Bryant

use this advanced weight loss plan

August 13, 2014


Hello, I am 36 years old. I brisk walk for an hour on inclines and level terrain 3-5 times a week. I am 5'3 and weigh 170 pounds. I drink massive amounts of water daily and eat 6 small meals like
9:30 a.m. light Yoplait yogurt and a cup of coffee (no sugar)
11:30 whole grain bread, light mayo, sliced turkey, tomato, onion and cheese sandwich
1:30 p.m. a mixture of cashews, pistachios, and almonds with grapes or an apple
3:30 p.m. K protein bar
5:30 p.m. grilled chicken breast, green beans, rice pilaf
7:30 More fruit or skinny girl (brand) popcorn
Should I be eating less, more. This counting calorie thing is confusing.

August 06, 2014

Adrian Bryant

go here to lose weight without counting calories

August 09, 2014


Hi, I am a 36 years old female about 5' 3 in height & weigh 167 lbs. I have started walking on a manual treadmill at an 8% incline. I have been doing this for 5 days walking about 15 minutes a day because that is all I can handle. I stop when my legs start hurting. I am limited on my exercising due health issues. I am not used to being this big and have tried several things. I drink nothing but water, but occasionally I will drink tea or soft drink. I have a calorie food journal & try my best to maintain the right portions, but sometimes I am either not hungry for several hours and will end up eating a big meal & other times I have a hard time measuring things right. I want to lose inches more than anything else. However, I am getting very discouraged because it seems no matter how hard I try I am not losing anything. I lose a pound and then gain 2 more. What would be your advice? I am not a very active person. I'm not completely lazy, but I do spend a lot of time just sitting and watching tv besides walking on treadmill. I need something that will help me see a difference quickly because that will give me the motivation to keep up with it & maintain my weight loss. Please help. I want to feel beautiful again!!!

July 20, 2014

Adrian Bryant

do these for quick results

July 20, 2014


This doesn't make sense. On the one hand there is a list of foods which NOT to eat while trying to lose weight; then, the author says you can lose weight eating whatever you want as long as you stay under a certain number of which is it? Stay away from certain foods and lose weight or eat what you want as long as you are under the calories you need????

July 19, 2014

Adrian Bryant

actually its both.

1. TRUE: you can eat whatever you like as long as you eat right amount of calories but...

2. ALSO TRUE: if you eat addictive foods (like snacks, fatty, salty or sugary) foods then it will be harder to lose weight with the constant hunger and cravings those foods cause making you eat too much (or too many calories)

July 19, 2014


Hi, I'm 5'7 and 154 at the moment. A year ago I lost 20lbs and I'm really thin now, but I have not lost much of my stomach (current measures between 31-34 inches). I've lost all of my curves but still have a stomach :(. In the above article it states to lose weight in order to get a flatter stomach, which I really don't want to do because I'm already thin. My goal is to get my curves back and have a flatter stomach. How can that be done simultaneously?

July 09, 2014


Hi, I am 5'5 and weigh 190 pounds :( I am 26 years old and desperately need to start losing weight. Please tell me what I should eat for breakfast, lunch, dinner and for snacks and how much I should exercise. Waiting for your reply.

July 06, 2014

Adrian Bryant

see this for what to eat

July 06, 2014


I'm a 20 year old guy and I'm 5'9 weighing 165 pounds. I'm interested in building an athletic body so I followed a muscle building program but gained lot of fat. I'd like to lose fat while still maintaning the athletic lean mass I have built. The calculator says I should eat 1600 to 2000 calories. Do you think eating this amount of calories will get rid of my extra fat and mantain my muscles beneath it so I can get "definition" rather than just becoming smaller?

July 02, 2014

Adrian Bryant

the estimate is just an "estimate" so it probably will be your best bet to eat 1600-to-2000 but you will only find the true answer thru tracking your calories daily.

I recommend you do this here to build mass while losing fat

July 03, 2014 en Espanol
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