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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 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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1-40 of 1039 Comments

I am a 50 year old female. I am a city mail carrier. I walk at least 8 to 10 miles a day. I eat healthy. I still can't seem to lose weight. Any suggestions? Maybe not taking in enough calories, scared to

May 25, 2015

Adrian Bryant

your body is probably used to all the walking you do. are you currently tracking all your calories? try these workouts

May 25, 2015

Renee bellard

I am not tracking my calories. I do for a few days and then get sidetracked. I don't eat fast food very often. Maybe once a week if that. I eat raisin bran, oatmeal, or grits with an egg white for breakfast. A pita sandwich with only veggies or whole grain pasta with veggies for lunch. Supper is normally a balanced meal. I am dead tired at the end of a day especially in summer so don't do any further exercise but probably should .

May 25, 2015

Stacy P.

Hi, I am a 35 yr. Old woman weighing 143. I work out on an elliptical for 30 minutes at least 6 days a week and use a calorie restricted diet, that was quite successful before. This time I am trying to take off the added weight and it is not working. What do you recommend I do?

May 24, 2015

Rah Rah

Hi Adrian,

I'm 5'4" and weigh 154 lbs. I'm also 40 years old. Looking for a workout and diet plan that will help me lose 10 lbs by mid-July and increase my butt size. I have a prosthetic leg, so I need a plan that won't cause injury, but will allow me to give 100% with no excuses. Thanks for your help!!

May 22, 2015

Adrian Bryant

do #1,2 & 5 here

this workout is good for avoiding injury

May 23, 2015


I am 33 years old, 5'4" and 205 lbs with 2 children. I am in search of a quick and simple diet and workout plan. Do you think you can help?

May 22, 2015


Hi. I'm 22 years old. 5'6 and 190 lbs. I need a meal plan and work out routine to lose about 60 lbs and tone up. Could you please help?

May 19, 2015


Hi I'm 5"1, 20 years old and weigh 68 kilos. I've taken out a gym membership for a month and going 6 days a week with a lot of cardio and bait if weight training but I have no idea about food so really need a meal plan

May 11, 2015


hi I'm 57 5' 3" and am 100pds over weight i exersize 3 to 5 times a week and have tread mill and a reclining elliptical machine. i need some help with a diet.

May 01, 2015


Nice tool it really helped me on my weight lose journey, to be able to keep watch on my progress , but guys you got to get serious if you want to have results, a year ago I was terribly overweight and could barely exercise, luckily my
doctor recommended my a yoga-like training routine and I've lost over 60 pounds in the last 7 months and I' am not on TV :(.Here is my journey.

April 22, 2015


I lost 25 lbs a year ago by calorie counting and exercising but now it's coming back.
I am 35 and 4' 11"
I work as a maid so I would say I'm active.
I just recently started exercising 2x a week
And I am eating 1400 cal a day.
But I'm not loosing.
Any thoughts.

April 21, 2015


Hi I'm 18 5'9"and I weigh 165lbs I don't have time to work out with working and school and such and I don't have the money for programs or fancy foods and I would like to lose 30lbs any ideas?
Thank you

April 18, 2015

Adrian Bryant

use this workout and this diet

those are perfect if you have no time or money

April 19, 2015



I'm a 51 yrs. old female. I am 6'1" and I weigh 255lbs. Can you tell me what you think would help me best. I've set a short-term goal of losing 20lbs. by the end of May and would love to be able to take off another 20-30 by the end of June. Can you help me.

April 18, 2015


Hi there, I have been eating around 1800 calories of healthy food each day for the past 3 weeks and drinking 100 oz. of water a day. I work at a desk all day so my movement is not much. With my food changing, I thought I would see something come off, bit nothing. Whay am I doing wrong? I'm so frustrated.

April 18, 2015

Adrian Bryant

what is your weight and height

April 19, 2015


Im 5'2 125 pnds age 43 how do i lose tummy
Fat thats where most weight goes im not sure about calorie intake as i eat diff things all day everyday. I have 2 big meals breakfast n supper n small snack meals inbetween.

April 11, 2015

Adrian Bryant

go here to lose tummy fat

April 12, 2015


I'm a 38 year old diabetic female. I'm 5ft2 and weigh 280. I'm a very busy mom of 5 kids. I want and need to lose 100 pounds. I've no idea what to do! My efforts seem to be met with zero weight loss. I have a treadmill and recumbent bike. Please help

April 10, 2015


Hi. I'm a 34 year old woman that is struggling with my weight. I'm about 290 pounds with arthritis in one of my knees. I used to do a lot of walking and lost about 10 pounds last year, but it really aggravated my knee. I try to ride the stationary bike a the gym a couple of times as week, but I'm not really seeing any results. Any advice on where to start?

April 09, 2015


Hi Adrian-

I am a 38 year old female, 5'2" and 169lbs. I lost 4 pounds recently and I want to go down to 134lbs. I have medium active life. Doing 7 min workouts in morning. Where should I start?

April 03, 2015


Hi I'm 26 years old and have been following a 1,000 calorie and a 1700 calorie diet. I've lost twenty pounds but I have hit a plateau. How can I jump start my weight loss again?

March 31, 2015


This website isn't necessarily well-developed on this. I too haave hit a plateau and the only way I'm progressing is by moving from high-cardio and salads to strength training and protein. As long as you're exercising about 5 days a week for at least an hour each day, with a strength-based program, you will lose more weight. I haven't gone down more than 2 pounds in two months, but I've gone down a pants size because I'm building lean muscle. I have a Pinterest board (Lizzy Wahba is my user) with a strength training board for exericses I do -- aim for 7-10 a day. And DO THESE FIRST. You should do a brief warm up, maybe 5 minutes jogging or on a high-bike, but then jump right into these exercises. Do 3 sets of 8-12 reps, and most exercises don't need to be done at a gym. End your workout with 15-25 minutes of cardio, and you don't need to do this every day.

It also helps to eat a protein-based snack, such as a protein bar or shake, light cheese, eggs, apples and peanut butter etc., 30-60 minutes before your workout, and in the 15 minutes after.

I hope this helps! Message me on Pinterest or on my website (should be linked) if you have any other questions.

April 02, 2015

Sara N.

I'm 5'-7" and 144 lbs. I have a desk job but work out 3-5 times a week (cardio, hip hop ab dvds, etc). I can't seem to tighten and tone my butt/thigh area. Summer is coming and I want to be able to wear a swim suit with confidence. Not looking to lose weight, just to lose the jiggle (and maybe/hopefully help with the appearance of cellulite) Any suggestions would be greatly appreciated!


March 30, 2015


I'm 38, 5'4 211, I recently have already lost 126 lbs,but have a lot excess skin,mainly on arms,and thighs,but recently recovering from surgery,and wanting to know a good low impact workout to do to get active again?

March 30, 2015

Adrian Bryant

start here

March 30, 2015


Hi I'm Nette, just turned 30 this year and I'm a single mom of 2. I have a preschooler and a toddler to keep up with. In 5'5" 187 and I really just started working out last month. Walking every morning and doing exercises from an app called workout trainer. I started eating healthier last summer and noticed a small difference in my weight then I messed up and slacked off for a few months and now I just want to stick to it so I can be a healthier mom. What would you suggest

March 26, 2015

Incorrect please try again

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