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…

Make sure you also see…

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1-35 of 1525 Comments

Hi Adrian,

I'm a 29 year old male.
My height is 5'8 and I weigh 188 pounds.
My ideal weight I would like to be ranges anywhere between 160-170.
Also I have man boobs that I would love to lose.
Do you have any suggestions on diets/working out plans?

Thank you for your time.

August 20, 2016


Hello. Thank you for posting this.
I am going on 25 years old. Female weighing about 255 give or take a few pounds (hopefully take).. I am 5'2 I work in a Deli so i track my steps on my phone is reads about 10000 steps a day while im at work. I was wondering if you could suggest and stretches or exercises. I have bad ankles so impact from my daily routine leaves me in pain already. I dont eat at work because it makes me sick so I just bought a bag of Shakeology to give me something to burn. I hope i can come back here with some results to brag about (:
Tomorrow is a new day. Going to update my E journal each meal.

August 08, 2016


Hello can you please tell me what diet and exercise plans to use. My weight is at a halt. I try to eat 6 small meals. I walk on my treadmill and elliptical and I see no more results... I need to lose last 20 pounds and tone as well please help

July 30, 2016


Hi! I'm 22 years old, Female, Weigh 135lbs, I'm 5'1" and I happen to be in the military and struggling to cut weight to 112lbs. Tried different methods and seeing the end of my career quick if I can't manage to lose the weight by Thanksgiving. Any advice! To lose and keep off.

July 26, 2016


42 Hispanic Malr
5 ft 10 in Tall
Weigh 240
Suffer from diabetes and hypertension
What type of food's and work out program do I need to start to start a major change.
Wanting to do a major change in my status.

July 24, 2016


Hello im 31, mother of two 5"5 1/ 236.6 lbs. With size 44F breast that make it hard to work out . What can you recommend for me to do to shed these 60-70lbs .

Thanks for all your help.

July 22, 2016


Hi Adrian

I'm a 43yr old women weigh 230lbs. I workout 45-60mins 4/5 days a week in an exercise group. Exercises vary daily. I eat every 2-3hrs small meals. Almost 2 yrs ago I was smaller like 30lbs lighter. Was diagnosed with cancer and sprained my ankle. Getting back in gear but not seeing the results like I was before. I hear and read different things about how many calories to eat. My diet it mostly clean eating. Any suggestions what I need to do so I can see some results on this weight loss journey.

Thank you

July 21, 2016

Adrian Bryant

take a look at this to get a better understanding of how you should eat

July 22, 2016


Hi Adrian

I am 6 foot and I am 14. I weigh about 290 and I hate this. People calling me names and everything it just hurts so much. I don't know how much I want to lose but I would like to see a chance of my body before school starts in September. I need some help



July 20, 2016

Adrian Bryant

start here to find the best plan for you and if you still need help then leave another comment

July 20, 2016


Hello Adrain
I am 5'8 240 pounds and 34 years of age.
I started using the sationary bike about a month back and found no improvement.
My goal is to reduce 50 pounds in next 4-5 months

Then I found your intensity bike 10 min video. It was awesome ! I do it 3 times a day. I started doing it about 4 days back , along with less than 2000 calorie diet , and drinking lot of water. I would continue this everyay for the next few months .

I hope this is sufficient to reach my goal. I thank you again for the great video and informtive website


July 17, 2016


I'm 28 years old 5'5 and weigh 219lbs.....I'm drinking around 130oz of water a day and cut back a lot on eating and lift weights with my husband and do HIIT workouts....any suggestions ?? I'm just not seeing the weight come off....:(

July 11, 2016

Adrian Bryant

make sure you actually track your calories instead of just "cutting back"

July 12, 2016


Try to not eat after 7pm the latest. Drink green tea daily, it helps burn calories. Increase your fruit intake (low calorie). Bake more, eat less or no bread, it saves 200 calories. This should help.

July 19, 2016

Yulysses Frakieths

Im 6'9 42yrs old, My weight is 296lbs. Im ripped as fuck . I want to get shredded and super dry. Help me please?

July 09, 2016

Adrian Bryant

so what would you say your current bodyfat % is? maintaining the truw dry on-stage look is not something you can do long term

July 10, 2016

Hey Adrian... I'm a 30 yr old woman 5'8 i currantly weigh 246 lbs. I'am aiming to lose 86 lbs, which would put me at 160 lbs. I've started doing the biggest loser work out dvd at home last week. I worked out 4 days straight (tues-fri) for maybe like 30 mins. Today started my first day of the second week, of the same dvd. When im working out im sweating like crazy, and i feel the workout. My question is am i on the right path to losing my desired weight? My eating habits.... I still eat what i want and whenever i want, but i do try not to over do it on my portions. Is that ok?

July 05, 2016

Adrian Bryant

the only thing I would do is this diet where you can eat whatever you want

July 06, 2016


I am 5'5", 35 years old and have had 4 c-sections. I have been watching what I eat and keeping it well under 2000 calories a day. I eat between 5 and 6 times a day and I also work out 2-3 times a week. I currently weigh 180 pounds, but would like to be at 130. Can you please help me with what I can do to speed that up. I do not drink pop, or eat sweets unless it's natural, via fresh fruit. I eat a lot of protein to help with hungar. Could you please help?! I really need this weight gone. My arms are like jello and my thighs arent what I am hoping for.... any thing will help.

June 30, 2016

Foota de


July 09, 2016


I've been doing BBG and recommend it. Kayla Itsines has a great at-home workout routine and nutrition guide called Bikini Body Guide. You just need a workout mat, some type of weights (I use a single kettlebell), and a jump rope. The nutrition guide is great and I got results once I started following the food plan closely. She got famous on Instagram, so look it up & give it a go.

August 19, 2016


Hi 46 year old African American woman I have high blood pressure and high cholesterol borderline diabetes weigh 200 pounds 5'1 I need to lose weight I want to know what should I do how much calories should I take in and what type of exercise should I do I need to lose 60 pounds

June 30, 2016

Adrian Bryant

start here

June 30, 2016


Hi I'm 26 about to be 27 I weigh 270 want to be 165 175@ the most not on a time limit just want to get it done eating is easy keeping the weight off BC I don't work out is hard do you have any advice for me as far as dieting and beginning exercising goes I have a treadmill and bicycle in my apt gym and and pool to say I'm 270 I don't look it just really thick in hips and bottom and now my top has caught really want over all weight loss loss back fat stomach butt and thighs

June 29, 2016


I am a 14 yr female, I'm 5'2 and I weight 138lbs. I'd like to lose around 10-20 pounds before school starts. I'd like to know what diet/workout could be best to see these results. Also if it's possible I'd like to make my thighs/inner thighs smaller bc my thighs are muscle but when it gets to the inside its just fat and it's not muscle or toned. (I'm not busy at all so I have no strict schedule about my workouts)
Please help

June 28, 2016


Hi , I'm a 60yr old female and I weigh 176lb I would like to lose 21lb !! Exercise is difficult for me as I have COPD and lose my breath very quickly any suggestions, I feel fitter when I'm lighter . Thank you in advance Gill

June 22, 2016

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