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"

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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 &…

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 1766 Comments

I just posts 2 years had Breast cancer I have put on a lot of weight that's very detrimental to my health I lose it go to exercise classes ride a stationary bike watch my calorie intake
Lose A few lbs then I eat one good meal and put it right back on
I'm 69 weight 209 height 5.6
Do u have any advice?

July 25, 2017

Adrian Bryant

start here

July 26, 2017


I am 180pds, 44 yrs old, trying to get to 150pds. I workout at least 3 to 5 times a week/modetate activity and weight training. I started myfitness pal to log my food. It gave me 1200 calories a day to eat. Is this correct? Just need a second opinion. Any particular exercise I need to do?

Thank you.

July 24, 2017

Adrian Bryant

1200 is good but not nescc. especially if you cant seriously stick to it. 2nd opinion

July 25, 2017


And i really want to loose enough so you can see a difference.

July 09, 2017


so i'm 13 and i'm 5'7 and weigh 130 pounds I really want to loose weight but I don't know how many pounds I should loose.

July 09, 2017


Okay listen,

If you are 130lbs and think you NEED to loose weight... you are mistaken.
It's important at this time for you to start creating good habits like walking with friends and distracting yourself from overeating, because after you gain too much weight, it only escalates ! I was 160 and I felt out so fat. Then I got pregnant and gained 40 pounds. Then after having my daughter I developed bad eating habits and didn't drink enough water.. I am now 260 pounds. 2 weeks ago I weighed myself at 245, and just within 2 weeks I've gained 15 pounds. If you want to loose weight, just start running and build up a little bit everyday. Good runners don't just start out like that, they have to work their way up. So start off with maybe 5 minutes running, 5 minutes walking and so forth for maybe 30 minutes a day on and off. Also drink more water, force yourself, it's a good habit. Just don't overeat and distract yourself from so much food, start to appreciate good food, not fast food!!!!!

July 10, 2017

Adrian Bryant

you're not overweight but as far as how much to lose to make you feel better that is up to you but as for health reasons your weight is OKAY

July 11, 2017


Hi Adrian,

I'm a 5'0 female, 27 years old. In the words of my family, I'm a girl who never knew what it meant like to be skinny. I'm currently trying to lose a 110 pounds fast. I did your HIT workouts yesterday and today, and I'd like to say how very grateful I am for your site. I'm sweating buckets as I type this comment, and I feel so alive!!!!

My only question to you is this: yesterday, I did approximately 45 min. of your workouts (whole bedsheet shuffle and the lose 30 pounds/30 days workout). I'm no stranger to being sore after the workout and today, but this morning I felt a great need to overeat..... how do I stave this off tomorrow? Is it my body feeling the intermittent fasting/workout burn?

Thanks a ton!!!!

July 05, 2017


Hi Adrian:
My question is im 5'3 206lbs I started walking like 6 miles a day to lose weight and im feeling good but everyone is saying im not eating enough...but im not a big eater most days so what can i do..

June 30, 2017


I've been eating way less calories a day than what this calculator is telling me to eat, and I'm still not losing weight. Is it possible that I'm not eating enough and that that is what is preventing me from being at my goal weight I do crossfit 4x a week mixed with running.

June 26, 2017

Adrian Bryant

see this and how are you tracking calories?

June 26, 2017


Dear Adrian,

I would really love to go back to my old self, ive gained the pounds and would love to lose 70 pounds. I'm currently 154 pounds and 5'0.

June 25, 2017


I justseen your site. Cool. I'm 60 and 340lbs. Stress eater. I got that in check now. Still stressed. I cut out sweets. I drink 3 to 4 , 32 ounce Hospital cups of water daily. I do an hour of low-impact exercises every morning and do for sets of 50 on a aerobic stepper. I'm still not getting to my goal. I've read so much that is making my head hurt. My doctor said eat 1500 calories day but I seem to be gaining more weight. I seen that your workouts are outside the box I like that I'm going to try starting tomorrow.

June 19, 2017

Adrian Bryant

how are you tracking the calories? please see this

June 20, 2017


I weighed 307lbs when I last weighed. I suspect that I'm around 320lbs now. My goal is to get to 170 lbs and stay there. I'm 175cm, 30 yrs old female. I WANT MY LIFE BACK. I get frustrated when the weight does NOT come off fast enough. I want to play hard and not get winded. I have three beautiful children whose life I'm sleeping away. Please help me.

June 18, 2017


I am a female 5'6" and 211 pounds. I have had trouble losing weight since my daughter was born. I would like to know what type of exercises should I do. I have no physical impairments or limitations. Thank you for any help on this matter.

June 05, 2017


Hi, I am hoping you will be able to suggest an eating plan that can work for me. I am 5.4 and weighing 216 pounds. Always struggled with my weight but never as much as since becoming a mother. Child is now 4 yrs old so that excuse isn't working any more.
I did the Dukan Diet last year, lost 6 Kg's and hit a plateau, it also wasn't very practical, and became costly eating only protein most of the time.
New year 2017 resolution to lose weight then led me to a veg soup diet, eating only fruit and soup one day, only veg another, some days meat/chicken, but it became difficult to make sure all specific ingredients were always on hand. I lost 5 Kg's on the diet but eventually I hit a plateau and then slowly but surely lack of an ingredient here and there led to an unhealthy substitute - 5 Kg's came back.
Now it is Ramadan and I searched for ways to manage my weight while fasting, and came across this site.
A humble request for your assistance please.
Thanking you,

May 28, 2017


Hey, I just lost 7 kg in 20 days (84-77kg). my wedding will be in 20 days time. Answer I wanna lose another 7kg. Please help me. It happen just once in lifetime and I wanna look really good. I've been through a lot. Some people call me with names and bullied me so bad. I wanna take this chance and prove them wrong. Please tell me what I should do. Which diet I should follow.thank you for sparing your time. It means a lot to me.

May 27, 2017

heather ann

hi, i am a 30 yr old female, i am 5 foot 200 pounds, i have been eating about 1100 cals a day for about 3 weeks now and i dont really exercise, i eat eggs wheat toast with natural pb in the mornings and i usually eat boiled chicken salad for dinner, i measure all i eat and keep a food journal using lose it on my phone, im not losing weight and wanted any advice on what i should be doing and also i drink about 2 to 3 cans of pop a day i have trouble stopping but i add it to my cals a day. i need to lose 60 pounds i have trouble breathing and moving around and have pain in my back and knees. i want to be able to play with my kids again n look n feel good. any advice or plans u can give me would be great, also i am trying to lose fast if possible.and i am on zoloft for anxiety. thank you much!!!

May 27, 2017


Hey Adrian ! am 24 yrs old female, 176 cm and 92 Kg .. i can't stick to any diet plan , i can't prevent myself from eating what i love for more than 3 days ! could u help me ! now we are on Ramadan - Fasting - i need something to fit being fasted for more than 16 hours and then we start to eat almost the highest calories food ! how could i handle , plus, i have heart problem and can't do too much execise

May 26, 2017


I am 20 yeara old and weigh about 84kgs .. i want to go down to 55-60kgs in about 2 months .. i lost about 25 kgs 2 years back but had my gallbladder removed and since then it has been a miserable task trying to loose weight .. i gaind 10kgs after my operarion and now even loosing a kg seems to be impossible..please help me .. i shall be thankful

May 21, 2017


Hi I'm 27 years old, 5'3 weighing at 120kg. (how miserable I am right now.) I currently got a job working 8 to 5 and I barely have time because after work I often feel sluggish and tired and exhausted from sitting too much and staring at a pc most of the time. I don't feel good about my body and I just don't like feeling tired. I'm just wondering if you could help me with what should I eat and what kind of workout I should do, because running makes me wanna faint due to me breathing way too fast. I liked walking but I often feel discouraged because it feels like I'm not doing enough. please please help me and reach out to my email if you could help me in any way possible. I've tried dieting before and I lose 15kg, and now I have gained them back, even more.

May 17, 2017

Adrian Bryant

this plan here wil fit your busy schedule

May 18, 2017


You are the best Adrian!

May 24, 2017

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