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 and then Click 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 may 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 you want & still lose weight (see why) as long as you're eating -to- calories per day.

  • Eat less than calories per day to Lose Weight Extremely Fast. The less calories you eat = the faster you lose weight but its harder to lose weight permanently on a very low calorie diet (why VLCD don't work)
  • A cheat day only happens when you eat more than calories. Cheat days are defined by NOT WHAT but HOW MUCH you eat.
  • Use 1 of these tools to track your calories.
  • Look at the YES/NO diagram below if you can't lose weight⇓
how many calories to eat to lose weight

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Adrian Bryant NowLoss.com
1-60 of 2155 Comments
Maria

Hi! I am almost 49 years old, 220 lbs. I have had 3 children and will be married 24 years in Dec. I want to look good naked!! LOL Although I am constantly moving and running with my kids and cleaning, I would not consider that "active". I have degenerative disc disease in my back which prohibits even walking at times, so I don't exercise anymore. How many calories should I eat to lose weight? Can I have pasta and rice? Oh please help my big self!

October 29, 2018

Adrian Bryant

see this for ways to workout in your condition

use the tool at the top of this page to see calories needed to lose weight

October 29, 2018

Adrienne

I am a bit confused. A VLCD is under 1200 calories and it is not recommended to stay on that for an extended amount of time but when I put in my height and weight it tells me I need to eat between 1066 and 1340 cals to loose weight. I am 5’6” 130# and would like to lose 5 to 10#. It roughly takes 1500 calories to maintain my weight so cutting 500 calories a day puts me under 1200. Is 1200 calories really the cut off for all women? Or if you are on the smaller side is it okay to consistently eat 1000 to 1100 calories a day?

October 10, 2018

Adrian Bryant

Under 1200 is not recommended b/c usually most people have a hard time sticking to that. If you can do 1200 without constant starving or cravings then more power to you

1500 should work for everyone for weight loss. I know you said 1500 helps you mainttain but I DOUBT it. try 1500 for 5 days to see if you lose any weight

October 10, 2018

Sara

I'm 175 lbs and 5'5' in height I want to lose weight till I reach 130
Lbs how can do that how many calories do I have to take I have been doing keto diet since a month and lost 13 lbs

October 04, 2018

Adrian Bryant

idk. that is something you need to figure out thru trial and error but with keto you're probably automacticallty eating a low amount of calories which results in your 13 pound loss

October 05, 2018

Nat

I eat between 1200-1300 and walk alot nWill i lose the weight

September 24, 2018

Adrian Bryant

Yes, off the 1200 alone you will lose weight

September 24, 2018

nidah

Hi.. what if I follow your plan to lose weight but I am a 35 year old female with hypothyroidism and pcos ? Will it still work ? I have been trying to lose weight for a long time . I am 5’5 1/2 and 218 pounds.

September 20, 2018

Adrian Bryant

If you follow the calorie guideline then you'll lose weight. exercise only speed things up

September 20, 2018

Nidah

I am losing slowly . Sometimes 2 to 8 ounces a week or sometimes. Even two weeks . I know pcos and hypothyroidism makes everything slower but I’m dratically cutting my calories from over 2500 calories to 1400-1700 cals a day. Should I stick to what I’m doing? I have lost about 5 pounds over the past 2 months .

October 30, 2018

Adrian Bryant

how are you tracking that? b/c on an avg of 1500 cals you should have lost more than 5 pounds regardless of pcos

October 30, 2018

Nidah

I use my fitness pal

October 30, 2018

Adrian Bryant

then try eating totally different foods adding up to 1500

October 31, 2018

Angela Rezezendes

Hello everyone, My name is Angela. I am 52 years old. I had gastric banding back in 2003 and only lost 32lbs in 6 years. I had it revised to a gastric bypass in 2010, 8 years ago and had gotten down to 181 from 315. My highest weight was 345 but lost some before surgery. With that said, in the past 2 years I have since gone back up to 230. I started watching what I eat and counting calories about a week and 3 days ago. I Lost 4 lbs my first week counting 1200calories a day and drinking half my body weight in water (Which I miss somedays) . I weigh myself almost daily and keep seeing the scale go up and down 2 lbs. When I put my information into your system it says for me to eat 1400-1900 calories a day. With gastric bypass I am struggling eating the 1200. YES I add a lot of protein bars and such to get it in. I really need help here. I don't know what the proper calories are that I should be eating. Oh I also have bone spurs on both heals which limit me in exercise although I do try to get to a store and walk around it each and every day. Please help me.....

September 19, 2018

Adrian Bryant

on the 1200 ALONE you should steadily lose weight. the 2 pound flucations is probably due more to water weight

try to only check your weight 1-2 times per month and rely on the mirror more for results

use this for workout options

September 19, 2018

Irving

Hello Mr Bryant, I'm 21 years old, 5'4, weigh 140 pounds and I eat 1,200 calories. I exercise three times per week and each work out I burn over 700 calories. I want to get down to 130 pounds, but I continue to gain weight. I don't know what's going on with my body. Should I eat more? or eat less? or just wait it out and see?

September 18, 2018

Adrian Bryant

Do you look like you've gained weight? if not then you are simply gaining more sexy muscle mass

September 18, 2018

Irving

Nope I don't actually. Haha that may be the case, thanks!!

September 18, 2018

Mary

Hi, Adrian.
I really like your articles. I weigh 175lbs and soon going to start Jazzercise classes 4 times a week will I lose more than 2 lbs a week if I stick to a under 2100 calorie diet? I also drink ice cold water all day at work.

September 17, 2018

Adrian Bryant

more than likely you will but if not then simply decrease the calorie intake.

September 17, 2018

Bev

I’m 68 years old. 5’5” and weight 170. I need to lose 20 pounds in 16 days. Is that possible on counting calories? Can do minimum exercise only.

September 17, 2018

Adrian Bryant

use this emergency weight loss plan here for the best possible chance to do that

September 17, 2018

Claudina

Hi, I’m 66 years and weight 153, I’m eating approx 800-858 cal per per day, walk 1/12 miles a day, how much can I expect to lose per week?

Thank you for you help.

September 13, 2018

Adrian Bryant

a lot on just the 800cals alone but the question you need to ask is... how long can you seriously expect to stick to 800cals

September 14, 2018

Sarah

Should the water I drink be iced to lose 10 pounds in a week as it says here, or just normal water?

September 02, 2018

Adrian Bryant

iced is better but the losing 10 pounds will not be due mainly to you drinking water

September 03, 2018

Sarah

101 ounces of water equals how many liters?

September 02, 2018

Adrian Bryant

about 3

September 03, 2018

Pbare222

I am 60 years old 5"2
I weigh 185
My weight is out of control
I wanna weight 140 again
The dept I am in has me walking alot between 7 and 9 thousand steps a day how can I lose weight

August 30, 2018

Adrian Bryant

the main step to get back to 140 is to simply add the calorie calculations to the walking workout you're already doing

August 31, 2018

Patty Armstrong

I am a 57 yr old - 5' 4" women - I walked for a YEAR (at least an hour a day) and lost NOTHING...then I started counting calories in May - I started at 129lbs - I now weight 116lbs - slow and steady...I am not starving, just getting the most out of my 1100 calories a day..Lots of veggies and grapes since they fill me up without using all my calories - You can do it!!

September 10, 2018

Sarah

Sir I'm following 50 pounds in 5 months plan and my feet is hurting me soooo muchh I can't exercise and I feel depressed for that. I'm intermittent fasting. What shall I do?

August 28, 2018

Adrian Bryant

as long as you eat the right amount of calories you'll still lose weight. exercise just speeds things up

August 29, 2018

Khaled

I am 19 years of age 270 pounds 6’0 feet and have asthma I need the best thing method anything to help me lose weight I hardly can breath and I wanna get fit

August 26, 2018

Jake

Started my 1 year change recently. Trying to go from 285 to 190 in a year. Im down to 270ish currently. I just wanna give a heads up to people measure yourself every two weeks!! Your bodies naturally change in weight from around +/- 1-5 pounds a day especially with a higher water intake. Also try and measure yourself Around the same time. Im going for 1500 calories a day. Cutting out snacking helps you not reach it. I do try and have a healthy 100calorie snack a day like a piece of swiss cheese and strawberrries.

August 25, 2018

Lionel

I'm 49 years need help to loss weight I'm 5''11 about 225lbs
I walk my dog many times a day walk 4-6 kms but never lose weight

August 25, 2018

Adrian Bryant

ok, but are you tracking your calorie intake b/c it does not matter WHAT you do if you are eating too much

August 25, 2018

Michele

I'm around 250lb, 5'5" 47 years old. I had lost 30 pounds over time slowly and have just maintained for awhile / not actively "dieting" since... So I started back a week or so ago (before seeing this site) doing 1500-1600 calories a day & trying to eat all my calories within a 10 hour span (nothing after 6:30). I see it's a bit lower than the calorie range given out on calculator above, but since I seem to be adjusting to 1500 well I'm fine leaving it there (and can revisit it if needed) ... Question is, I'm unsure how many pounds per week the calorie range given will lead to. If I'm doing the 1500 a day, what is a reasonable weekly loss to shoot for? I would love for at least 2 pounds a week (and more would be bonus of course!) I know it will take time as I have a LOT to lose, but I'm hoping to get 20/25 pounds off during next 10 weeks or so as a "jump start".

August 24, 2018

Adrian Bryant

nobody can accuratley tell you that but at 250 pounds... 2 pounds a week should easily happen.

August 24, 2018

jessica

Hi my name is Jessica im a 28 years old im 5"3 and 250 pounds. I would like to be around 130/150 pounds. I have 3 children so its hard to eat on a plan. Im in school for my emt certification and i would love to be abl to work without being short of breath due to my weight. What should be my calorie intake and exercise should i do to loss what i need to loss in a years time fram?

August 17, 2018

Adrian Bryant

this plan here

August 18, 2018

Jan

I am 5 ft 9in, 32 yo and weigh 243lbs. It's my day 8 of HIIT workout and dieting. I didn't eat no starches, fast food, soda, less than 10 g of sugar and I lost only 2 lbs. Maybe I'm not eating enough calories? How can I lose 15lbs in a month? What am I doing wrong? Thank you!

August 17, 2018

Adrian Bryant

what exactly is your calorie intake

August 17, 2018

Jan

my daily intake is about 1300 - 1500 a day.

August 21, 2018

Adrian Bryant

if you lost 2 pounds in 8 days then there's is no need to panic. you can drink more water for quick weight loss (flushing out of excess water weight) but at this point you may have already done that.

With HIIT it is possible you may have gained some sexy muscle. do you llook like you lost more than 2 pounds?

August 21, 2018

Cameron

You`d have to have a calorie deficit of 1750 calories per day to loose 15 lbs in one month. Chances are, if you`ve never really worked out, you`re not going to be able to handle that amount of exercise without seriously harming yourself. You need to allow time for your body to heal. Now, you can go the route of starving yourself, but then you`d be starving yourself. You`re doing everything right, you`re just being impatient.

October 09, 2018

kelly

Adrian,
I am 5'10" and 205 lbs. I would like to lose 35 pounds in the next 9 months. If I consume at least 100 oz of water everyday keep my calorie count at 1500 per day and walk 3x a week and do weight training 2x a week can is this goal attainable in 9 months?

August 17, 2018

Adrian Bryant

Yes and as a matter of fact... the 1500 cals by itself should do the trick. the exercise will speed things up

August 17, 2018

Chai

I weight 410 lbs 6'1 and I'm 25 I walk 2 to 3 miles a day now an im only eating 1000 to 1500 calories a day.is it safe and am I doing the right thing to lose weight.

August 16, 2018

Adrian Bryant

you're on the right track. I would just simply eat less than 2000 cals at your weight. no need to starve on 1000cals

August 16, 2018

Sarah

How many calories does a fried egg have?? Does it depend on the type of oil I'm using?

August 11, 2018

Adrian Bryant

yes, the fatty oil will add more calories

August 11, 2018

Aastha

Adrian what's your take on Leto diet? I'm very tempted by the idea of quick weight loss but at the same time I know the normal diet is the real deal in longer run.

I'm 25 yrs, female 5'5" and weigh 152 kgs. Most of it in on my middle and back. I never work out and it's very difficult to start. Can diet alone make me lose weight? How much should I target to lose?

I have been following your page since 10 years and I must say it's my favourite.

August 10, 2018

Adrian Bryant

ALL Diets WORK only b/c they find some way to make you eat less total calories.

the trick is finding a diet you can stick to. see more about keto and then honestly ask yourself if you're capable of sticking to it

August 10, 2018

Sarah

Is it okay if I eat high-carb foods?? I just worked out and ate much rice and I'm feeling bad. I'm following the 50lbs in 5 months plan but I want to reach my goal in 3 months

August 09, 2018

Adrian Bryant

see this for long answer but short answer = its okay as long as you dont eat more CALORIES than you need to lose weight

August 09, 2018

Sarah

Ounce means cup??

August 06, 2018

Adrian Bryant

no. 8 ounces in ONE cup

August 06, 2018


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