To see how much food 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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     Your age: years
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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…

Click photos to do a workout

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1-100 of 829 Comments
Erin

Hi, I am female, just turned 34, am almost 5'11" and way between 165-170. I have extra fat and loose skin on my stomach from having 2 children. A few years ago I got down to 145 pounds and really loved that weight, however I was starving all the time. I have a condition where my heart races all the time and when I am hungry it races even faster so it is best I do not go hungry. Also, my lower back is very weak and tends to take a lot any time I try and work out my lower abs. Once my back is sore I can't do anything until it is better or it throws my back out completely. Any suggestions on diet and workouts?

April 18, 2014

jimbo

I am 18, 6ft and 80kg-176pounds. I have quite a lot of muscle and my arms, legs and face are slim however I still have wait on my stomach, sides and lower back. I workout 4 times a week doing heavy weight training and i was loosing a lot of weight just dieting and doing that but recently my weight loss has slowed and i have kept the fat in the aforementioned regions. I would like to loose as much of that weight as possible without loosing too much muscle. Any suggestions? thanks :)

April 07, 2014

Adrian Bryant

go here

April 07, 2014

Ella

Hi! I'm a 28 year old female that just had a baby 8 months ago. I'm currently 271 pounds- I've always been fat (never lower than 190 pds as an adult) and unable to lose weight no matter what I do. Ive tried eating low carb, paleo, vegan and raw food dietary styles- nothing has worked past 5-8 pounds getting lost, and then regained x2. I workout 3-4 times per week and easily burn 450 cals in one session. I record what I eat- I don't eat fast food or junk, I'm still vegan (but wouldn't mind low carb if I have to) btw. I've also been to the dr. and my thyroid is fine/all tests came back normal, however, I come from a family of stocky people. Might you have an ideas for me, that I could use? Thank you!!!!!! :D

April 02, 2014

Blaire

I'm 21 5'7" and probably weigh about 200. My goal is 145. I just had a baby Feb. of 2013. I'm having trouble getting motivation because I simply don't know where to even start. I just need to get in shape and tone up. I usually just go to the gym on my lunch breaks and use the elliptical. I would like to know a eating plan and work out schedule that will work for me. Help me??

March 28, 2014

Amy

Hi, I'm a female 28 years old, I weight about 105lbs. I'm trying to be a 100lbs it's hard for me although I do interval tanning 4 days a week and I eat about 1200 calorie a day. After my pregnancy I lost about 15lbs after 3 years now I can not lose the 5lbs I want. I don't want to starve my self because that's what I did after my pregnancy I just want to know what im doing wrong and what I should do??

Thank you

March 26, 2014

Terry

I am a 49 year old female. Many factors have played a role in my 25lb weight gain over the past year. I quit smoking last May, moved far away and haven't been able to find work yet. I am 5'6" and was 125lbs, so now I am 150lbs. Before moving I was very active and worked 3 jobs. We purchased an elliptical which I use mostly every day, I have joined a fitness class (once a week), I've been eating healthy (vegetables, fruit, low fat meats, no bread), but not one single pound has came off and I am very disappointed and frustrated. I used to take pride in my appearance, but now I just want to hide under a rock and I now wonder if I am going to be this size forever. If you have any suggestions, I would love to hear them.

March 26, 2014

Adrian Bryant

to get back to 125 you will need to use this workout and this diet

March 28, 2014

Danielle

Hi, I am 25 years old, female, and 5' 4" and 203 pounds. I recently lost 30lbs and gained 20 of them back. Ugh. I have been doing Focus T25 workout 25 minutes a day. I have lost inches and 1.5 lbs in two weeks and myfitnesspal told me that I should eat 1330 calories. Is this enough to lose weight in a good manner? If not how can I amp up my workouts? I also run every other day with the video and average about 400-600 calories burned a day.

Can I still eat what I want? Because when even eating healthy and with smalls meals everyday I can barely get to those 1330 calories most days? I just want my belly gone! Help!

March 21, 2014

Adrian Bryant

what you got setup is good enough for weight loss but go here to amp things up

March 21, 2014

Enid

I have just had core decompression in my left hip and have to have it in the right after the left has healed. I have gained a lot of weight in the past few years due to pain and not being able to get the kind of exercise I need to loose. I fear getting any bigger than I am now as I am uncomfortable with the way I look and feel. What kinds of exercises can I do to get some cardio. I can not walk or put any pressure on my legs.

March 15, 2014

Candace

I'm a 25yr old female, I'm 5'6 & currently weigh 203 after losing 28 pounds. Now I'm stuck, my scale hasn't budged in about a month in a half. I was eating around 1450 & then after losing reduced to 1360 & nothing was happening, so I've upped my calories to around 1530. Help what can I do? I track my food with myfitnesspal.

January 26, 2014

anonymous name

i just went through 2.5 months of anorexia recovery... my doctors made me eat 2,500 calories ti gain weight back. my highest weight (january 2013) was 115, my lowest was 85 (november 2013). i'm currently already 118. I'm so mad. i know i shouldn't be trying to lose weight, but if i keep gaining, i'm just going to end up relapsing. i want to do this the healthy way. I just want to go back to 110 (where I felt comfortable). Is it best to go straight down to 1800 calories, or to gradually lower? I can exercsie 3-4 days a week. I'm a 5'5 female. thanks.

January 20, 2014

Jordan

www.healthdiscovery.net

March 04, 2014

Josh

I'm 30 years old 5'11 340 lbs. I started working out 2 months ago was 375 lbs. I do 30 min elliptical 13 min mile. Everyday. I lift weights a lot . I haven't been loosing no more weight, buy I've noticed a lot of muscle. Is the fat being replaced with muscle? Or am I doin something wrong. I would like to be around 250 lbs

January 09, 2014

Adrian Bryant

SEE THIS first but to speed up weight loss... use these tips

January 10, 2014

tammy

I am one of those that can work out for weeks and never lose a pound, but tone up and lose clothing sizes. Muscles outweighs fat also.

January 24, 2014

Ashley

Muscle weighs the same pound for pound.

February 22, 2014

Tanya Gillespie

I really hope this helps

January 09, 2014

Kristen

In middle of successful weight loss program and BAM, I tore my achilles tendon.... Doc says if I don't lay off foot, it'll take longer to heal but I can not stand sitting and want to incorporate something to make my heart rate go up! And do not have access to pool. Any suggestions?

December 30, 2013

Adrian Bryant

my suggestions

December 31, 2013

Kat

i am a florist and i work myself into a sweat every day, 5 days a week for 5-9 hours a day moving heavy vases, plants, and cleaning the entire store. i also work out monday-saturday doing the flat belly/bigger butt/better curves workout plan you have(including the interval training cardio). which activity level should i choose for this calculator?

December 15, 2013

Adrian Bryant

I would choose moderate but remember this is only an estimate and it's best to keep track of your calories to see what works best for you

December 16, 2013

jacob

Hi. I'm 28 years old, I am 6 feet tall and I weight 351 pounds I been trying to lose weight but I really don't know what to eat, I began walking and doing a little bit of cardio like jumping rope and tread mill. so what I am saying is any help I would appreciate. thanks for your time.

November 24, 2013

Amy

I'm new to ur site and I hav a 17 yr old son. Who eats right and works out but can't seem to lose stomach and chest area but legs and arms are fine/skinny he is 6'1 at 250 and wants to lose about 70 pounds just in that midsection, but can seem to achieve it and is now feelings of discouragement !!!! Help me help me???? One more factor he has Ibs irritable bowel systoms so he can only eat certain foods would this hav anything to do with it??? Pls email me thanks or respond

December 04, 2013

Adrian Bryant

have him use this workout and this diet

December 04, 2013

Name*

I have been trying to lose weight, I'm 54" 155.5# 52 years old. it seems no matter what i do I can not lose weight. Some days i eat approx 800 cal other days around 1200 cal. I do a little exercise I walk 3 plus miles 3-4 days a week. Some one told me that I might not be eating enough. Do you believe this could be my reason for not lossing weight?

November 21, 2013

Adrian Bryant

how are you tracking/counting the calories?

November 21, 2013

Jenn

Hi! I have been using your calculator, myfitnesspal and working out now for about 7 months. I took off a few months of hardcore exercise when I separated my shoulder but did not gain any weight and still watched what I ate. My issue is, I am 5'7" and weigh 218 pounds. I can lose the weight and it drops off very well for a bit and then I change my routine, adjust my diet and everything I can or am supposed to, I get down to about 180 (sounds a lot but I have extra large bones and so it looks good) but my weight will automatically go right back up and I end up on this yo-yo. My personal trainer just tells me to be patient but after so many years of this and always returning to 215-225 weight, it is very disheartening. I do not eat anything out of the water, ever....but I love veggies and am learning to eat more fruit. I eat lean meats and very small portions. My current calorie intake is 1350. At the most it will reach about 1700 when I train. But never over and I have a hard time reaching the 1700 but I do it. Is there a such thing as your body's own weight goal? My Dr tells me that some times you body says this is where you need to be. I think that is absurd. I am not going to the trainer anymore as I feel like I am basically throwing out $350 a month and I feel bad because she kicks my butt! But what can I do on my own? Any ideas or help?

November 19, 2013

Adrian Bryant

how long have you been currently at 1350 and what is your current workout like?

November 19, 2013

Alecia

I am 5'8" and 200 lbs. I just had a baby 9 weeks ago and nurse about every three hours. I haven't started exercising yet because I haven't figured out a time to do it. I want to lose 50 pounds. How many calories should I eat to lose the weight and not effect my milk supply?

November 14, 2013

Adrian Bryant

the calorie question should be bought up to your doctor but as for an exercise schedule... see this

November 14, 2013

MEgan

I'm 26 and 233lbs. I started calorie counting and am on my second week - I use My Fitness Pal all day long to track what I'm eating and keep myself at or below 1200cals a day. Is it realistic to lose 100lbs or close to it in 9mos (July 2014?)

November 13, 2013

Adrian Bryant

very realistic. make sure you exercise as well

November 14, 2013

Jessica

I have been trying to lose weight for some time and am never able to do it. I can lose 5-10 and it comes right back on. I have worked out 5day a week and that did not help I am at my wits end and need some motivation. Don't know how to get to my goal. I am 5'4 and 39yrs old...I have been thin in the past but have had weight creep up year after year PLEASE help me!!

November 05, 2013

Adrian Bryant

how is your diet meaning... how much calories do you eat per day?

November 06, 2013

GlowMartinez

since 2010 I have lost 35 pounds and kept them off I am still obese I am a almost 34 yr old woman 5ft 8in and weigh 211. I have lower back pain and need help what exercised will help me lose weight with out hurting my back. Ive done zumba I walked/jog intervals with an incline on treadmill and I end up with hurting for a few days which I get discouraged I cant exercise due to back pain. I have high risk of diabetes and hypothyroid all my family has these issues, and I dont want to be part of that number. PLEASE HELP ME ! Thank you so much.

November 04, 2013

Adrian Bryant

are the eliptical, bike or an arm bike options for you?

November 04, 2013

Gloria Martinez

I don't belong to a gym I only own a tredmill and also a bicycle some exercise videos . Maybe it could be I cut calories as well and I'm not too sure how much I am eating but I'm so busy at work I don't eat much and lunch and breakfast is always healthy ! But I need to learn how to count calories or go back on weight watchers !

November 04, 2013

Adrian Bryant

this will help

November 05, 2013

Sam

If you have access to a pool, I highly recommend the pool. My mom fractured her ankle while training for her marathon and couldn't use any of the typical workout methods so she used the pool a lot. She would swim, and she would run in the pool using a pool noodle (as in, she would wrap the noodle around her back and hold on to the ends, and then run while floating in the deep end). Hope I am describing it well enough.

If you don't have access to a pool and live somewhere cold like myself, I recommend cutting calories but not meals. Make sure you are eating every two or three hours because this keeps your metabolism up. Eat things like an orange with greek yogurt [160 calories] when you wake up, an apple [80 calories] mid morning, a sandwich or salad (with non creamy dressing) for lunch [300-400 calories], kale chips or fresh veggies with hummus [200 calories] mid-afternoon, a salad with 3oz of grilled protein for dinner [400 calories], and a sweet fruit [80 calories] for dessert (peach, kiwi, pineapple, etc). thats 5 meals and a dessert for roughly 1300 calories!

November 13, 2013

mary

Hi,
I'm 54 years young being a couch potato is not what I chose be but my knee problems prevent exercise,walking,and enjoying life at it fullest. And maybe if I lose some weight my knees want hurt as bad, and I can avoid replacement please help

October 19, 2013

stephjg86@gmail.com

I need to lose about 50 lbs to get where I need to be. However, I am such a picky eater. I don't like salad of any form. Or veggies except green beans and corn. Is there a way I can do something so I will actually want to eat it. I'm more of a texture person and its the texture I don't like.

October 17, 2013

Amber

Hi there!

I am 5'9" and weigh 155 pounds. Last summer I weighed 145 lbs and now I'm struggling with how I look. Ideally, I would love to weigh between 135 and 140 lbs...I am currently doing Insanity 6 days a week and have been eating relatively healthy. I'm still NOT budging on the scale and I'm starting to feel less motivated. HELP! What can I do to lose this weight?! Thank you!

October 16, 2013

Adrian Bryant

are you currently tracking your calories?

October 18, 2013

kristy

I am 43 years old, weigh 128, 5'2 -size 2 or 4. When I first started working out ( I do kickboxing and HIIT 4 days a week, and walk at least one day a week) I lost all kind of weight, now I feel like I am gaining, building back in muscle though, I guess..... I have an office job. I feel like I need to weigh 125 and lose more fat. I have gained in my legs and butt. What should my calorie intake be?

October 09, 2013

Adrian Bryant

"What should my calorie intake be?" - I don't know. that's something that only you will be able to figure out thru trial and error to see what calorie amount best helps you lose weigh without starving or thinking about food all the time but I will say that a good range to start with will be 1200-to-1800 calories

October 10, 2013

kristy

Im 5'9" 170 exercise 4 days per week in the gym for 1.5 hours i'm burning 1000-1300 calories per session and eating 1500 calories per day but im still not losing any weight or inches any suggestions? i would ideally like to lose 10lbs

October 07, 2013

Adrian Bryant

according to this chart here you are only 10 pounds overweight so don't expect to lose those last 10 overnight.

go here to lose last 10

October 07, 2013

Faith

I've been told and I see using the calculator table above I need to drink about 140 oz of water a day. Here is the issue. When I drink that much water I can't eat. I'm too full of water. Basically I'm on a water fast. I'm trying to get the water in. I really feel good when I drink that much water as far as my ability to get things done and workout. Brain fog goes away. I drink 30oz wait until the heaviness goes down then its time to drink more water. 3 bites of salad, 1/2 of apple, 10 raw almonds or cashews, half boil egg that is not at once that is what I may have all day long. Granted I do think I have massive amounts of reserves built up in this tissue of mine but I'm not eating much. Weight is coming off more inch loss than anything. 36 y.o. female, 12-14 hr a day desk job, 278.2lbs. Kinda confused which way to go now.

September 29, 2013

Adrian Bryant

start by using this workout and this diet

September 30, 2013

brandon

hey
ive been lifting at the gym 4-5 times a week for the past 3 weeks with basketball and occasional cardio machine at the gym. I'm 6'0 200 pounds wanting to lose weight fast. ive seen articles about intermittent fasting 16 hour fast - 8 hour eat and ive been doing that for about a week now. Ive been using my fitness pal and logging every single thing i eat and i barely get to my goal, 1400. How many calories should i realistically be eating in this 8 hour window i allot myself to eat? Thank you !

September 20, 2013

Adrian Bryant

if you can't get to 1400 calories without being hungry then more power to you! you'll just lose weight faster which is good but 1500-to-2000 is a good range to shoot for so you won't be hungry but like i said...

If you're not starving on less than 1400 calories then keep moving forward

September 20, 2013

Elaine

I had gastric sleeve bypass in June 2012. I have lost 85 lbs and have basically been stuck in the 208-212 range for almost 4 months. I have been using My Fitness Pal and have been training for a 5k for the past 6 weeks but my weight just stays in that range. My physicians office recommends lots of protein and I know most days I'm probably not getting as much as I should. You say I can eat anything as long as I stay within my calorie range. Does my new stomach change that or am I eating too little bc my basis on MFP has been 1200 with some added in when I exercise.

September 14, 2013

Adrian Bryant

so are you eating 1200 calories per day now? if so are you sure you are counting those calories correctly and can you go mroe in depth about your workout progrma

September 14, 2013

Elaine

I use My Fitness Pal to track calories and if I don't exercise I eat 1200 and if I do exercise it tells me how many more calories to eat. I am walking/jogging 3 times a week for 30 - 40 minutes working toward a 5K on Oct. 19 th.

September 15, 2013

Adrian Bryant

lets amp up your workout plan by doing this tips

September 15, 2013

james

can i do intermittent fasting with 32-40 hours fasting and 8 hour feasting (with the one day calorie amount suggestion) ?

August 29, 2013

Adrian Bryant

yes, you can definitely do that IF YOU can sustain that without going crazy and overeating

August 31, 2013

letty

hi Adrian I am 43 years old female 227 pounds I have lost´╗┐ 62 pounds since I started my diet in January , but last two weeks I have not lost stayed the same weight , I do tae bo for 1 hour and walk 3 miles 5 days a week , eat around 1200 to1400 calories a day. wondering how many calories I will lose doing this work out , and am I not eating enough? I recently started taebo about 3 weeks ago , prior to that I was just walking 5 miles a day .will the jumping jack work out help Weight Loss Plateau ?

August 29, 2013

Denae

You may be losing inches but not weight keep doing what your doing and take measurements of your body as well as weighing in each week.

August 31, 2013

Lauren

I need to diet, but I have a difficult stomach and many veggies make it crampy and gassy and I just can't keep up that sort of diet. Is there a diet that takes this problem into account?

August 26, 2013

Adrian Bryant

this diet here

August 28, 2013

Kathie

I am 5'3" 49 years old with Fibromyalgia and I am a vegan. I los 65 lbs but still am at 230. (bad, I know). Because of my Fibro, I can't seem to eat a low fat diet or I have intense muscle weakness and fatigue. Do you have something to help me?

August 26, 2013

Amber Blanchette

Have you tried eating healthy fats like avocado, olive oil, almonds, walnuts, mayo (moderation of course). try adding these to your breakfast , lunch, dinner.. :-)

September 12, 2013

Name*

I like this calculator; however, what people do not need to get disillusioned about is that you can stay within these calories and be successful. If you really want to be successful, you are going to have to add workout to your routine. You HAVE to create a deficit in calories and not eat them back. Those of you who chose the lazy activity level, add a little more to what you do. Get a pedometer and count your steps. Make it a goal to increase your steps each day.

August 24, 2013

Alice

Hi my name is Alice and I've been trying to lose weight for some time now. I'm 4''11 my weight is 190 again. What I mean about again is. I went from 190 to 160 and gained it back. I eat right, walk and skate. I'm frustrated because I worked so hard to lose the weight. I'm on some meds that makes me gain weight. I want to get down to 140lbs. I have tried everything to lose weight. Need some help here. What do you think I should do?

August 14, 2013

Adrian Bryant

Start by using this workout and this diet

August 15, 2013

Angela

I can't believe people actually listen to this. .. your telling people they can eat whatever they want. .. no wonder people b aren't losing weight that's ridiculous!!!!

August 09, 2013

Adrian Bryant

read this to see why they listen

August 10, 2013

Amy

You actually can eat whatever you want and still lose weight. I lost over 150 pounds, and I still had cake, and pizza. Everything in moderation is the key. You don't eat 5 cupcakes, you eat one, you don't eat the whole pizza you eat one piece then have a salad with it. If you deprive yourself you will only end up binging later.

August 25, 2013

Adrienne Wankiewicz

Hi !
I notice you took out the calories to MAINTAIN your weight section . Could you tell me how many calories needed to maintain your weight for 5' 5" female 200lbs 41 years , lazy activity level ? I'm curious .
Would you consider bringing back that section ? I found it very cool !
Thanks !

August 09, 2013

Adrian Bryant

okay. that's on my list of things to do to make nowloss.com better

August 10, 2013

Erin

I am curious on how many calories (carbs, fat and protien) to maintain my weight. I have reached my weight loss goals thanks to you :) . I am 5'3 115lbs. I want to maintain my weight and maybe start toning my lower body, my upper body is tone and buff from the kids. My exercise level is light (i dont exercise but i run after two toddlers being a stay at home mom). Thanks in advanced, Erin.

September 14, 2013

Natalie

Hi! If I'm told here to eat 1200 calories a day and work out does that mean I should eat back my exercised calories and have a NET of 1200? Or not eat back calories no matter how many calories I burn a day.

Thanks!

August 08, 2013

Adrian Bryant

dont eat back any calories unless you want to lose weight slowewr

August 08, 2013

Name*

I am 5'4". I currently weigh 220. How soon could I get to
140?

August 05, 2013

leticia

I work out 5 days a week 1 to 2 hours at a time. I have not lost a single pound instead I have bulked up. I am eating clean but still I haven't lost any weight. I work a grave yard shift and I don't get enough sleep. I noticed that my mid section has increased and I'm stressed out over my inability to lose weight. I am in desperate need of a meal plan that will increase my metabolism.

August 05, 2013

Adrian Bryant

how many calories are you eating each day?

August 06, 2013

elba

I lost alot of weight and recently i seemed to fall of and have gained in the past year 15 lbs. I want to get back on track and lose 25lbs. My current weight is 175

July 24, 2013

Heather

Hi!

I've recently started jogging (sometimes fast paced walking, I can't lie) every morning anywhere from 2.5-4 miles. Occasionally I take a Sunday off. I'm also drinking 100+ ounces of water a day. I'm 5'4 and 225lbs. How long do you think it will take me to lose 60lbs?

July 23, 2013

Adrian Bryant

generally expect to lose 10 pounds every 4-to-6 weeks but it depends on what your diet is like?

July 24, 2013

yolanda

I have hit a plateau, I eat between 1300-1500 calories a day carb intake to a minamal 150g a day. I work out 5 times a week the scale hasn't moved in 3 weeks! I can tell I have lost inches in my clothes Is this normal?

July 23, 2013

Alisha

Hi,

I'm 21 years old, I'm 5'4" currently weighing 190. I was weighing 140, got pregnant and gained so much weight. I weighed 211. Now it seems like I can't lose the weight. I'm a stay at home mom to my 4 year old & 4 month old. I walk around our neighborhood sometime but not very often. I need some help!!!

July 23, 2013

Adrian Bryant

this is perfect for a stay at home mom = use this workout and this diet

July 24, 2013

Amanda

Hi. I am 5'7 and weigh 280 lbs. I gained baby weight and still continued gaining after my child was born. I use to weigh 150 lbs before I thought I was fat and started the diet pills. Then i had baby and thats how i got to where i am today. And Now I have NO metabolism. Any suggestions?

July 21, 2013

Adrian Bryant

Simply Use any 1 of the permanent weight loss plans here but use the one that best fits your lifestyle

July 24, 2013


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