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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Your weight: pounds
     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 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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NowLoss.com Created by Adrian Bryant

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1-60 of 2187 Comments
Kirsten

It does matter what you eat. Not necessarily for overall weight loss, but so people don't become malnourished during the process. Especially if they are exercising and dieting. Eating a bunch of carbs and sugar that amounts to 2000 calories is not the same nutrition as eating protein and veggies that add up to 2000. Protein is even proven to help with weight loss if paired with exercise.

April 20, 2019

Adrian Bryant

TRUE: it does matter WHAT you eat for your overall health (youre right)

FOR FAT LOSS: it does not matter WHAT

April 20, 2019

Michelle stevens

Have a quick question. I’m a 48 year old female 5’2” and 103lbs. I’m trying to gain weight but I keep dropping weight. I have ulcers and I’m trying to up my calories but how many do I need to eat to gain weight?

April 17, 2019

Adrian Bryant

take your bodyweight x 13-15 as a start and add 250-500 until you get the results you want

April 17, 2019

Jack

Is there a way you can break down how many grams of each nutrients like carbs, cholesterol , protein, good fats, sugars etc. and calories To eat per day. I’m 50 years old, 5’11 and I weigh 250 pounds.

April 12, 2019

Delbert "Dellie Goose" Hutchinson

I Will Be Down From 200 Then To 153.

April 01, 2019

Bri

Hello,

Is there the same tool to calculate how much calories to maintain weight? Thanks

March 27, 2019

Adrian Bryant

not yet

March 28, 2019

Laura

I am 220lbs and want to lose 20 lbs in a month. 50yrs old 5 feet 7 inches, how many calories should I consume. I workout every morning about 45 min mostly weights

March 18, 2019

Adrian Bryant

the calorie recommendations on this page will help you do that. 20 pounds your first month is very doable

March 18, 2019

Kevin

I weigh 335 pounds and want to lose 3lbs per week. If I stick to 2000 calories a day can I do that?

March 11, 2019

Adrian Bryant

yes, at your weight you probably would (for at least the first 2-4 weeks)

March 11, 2019

Colin Reid

I weigh 140 pounds 5'8 how many calories does a male need?

February 27, 2019

Adrian Bryant

for what? fat loss? if fat loss then use the tool on this page. go here for calories needed for muscle

February 27, 2019

Carla Kukesh

Hi! 52 years old. 5'5". 160#'s. Ever since I had a complete hysterectomy, I've gained weight. I can't eat very much protein without getting stomach pain since my gall bladder was removed. I average about 1,000 calories a day or less. I do Jazzercise twice a week and strength class twice a week. I haven't lost a pound or inches. What do I need to do?

February 17, 2019

Adrian Bryant

how do you track those calories because on the 1000 ALONE you should have lost a lot of weight

February 17, 2019

Paula N.Nowak

On the weight loss calculater it states the activity level and how many times per week do you exercise but how many minutes of exercise do you need to do in one of those times. For example if I exercise 3 to 5 times a week, how many minutes of exercise should I do in one day ??

February 09, 2019

Adrian Bryant

at least 30 minutes of moderate activity

February 09, 2019

Kaycey

I am staying under my calorie fat and carb intake on my app I am using but the dinner I'm wanting to eat my boyfriend said I'm not going to lose weight by eating that a beef and bean burrito and two cordogs is he wrong

January 31, 2019

Adrian Bryant

If your calories are right then it does not matter what you eat. read this

January 31, 2019

Lesa

Hey! I’m 187 and my goal is to lose 30-40 pounds in 3 months. Is this amount obtainable, if so what do I need to do to jumpstart this weightloss?

January 29, 2019

Raven

Ok so im 5'2 and 176 pounds im eating 510 calories a day is that bad for me trying to lose weight??

January 19, 2019

Adrian Bryant

not bad for fat loss but it's probably bad long term b/c you probably wont be able to maintain that super low intake for so long.

Its best to simply start off with less than 2000 cals + being more active OR...

eating the amount listed in the calc on this page

January 19, 2019

Jennifer

Hi, I'm a 21 yr old student, weight 155 pounds, and I'm 5'7. How many calories should I be intaking a day to lose about 10 pounds? Right now I'm trying to keep it under 1400.

January 08, 2019

Adrian Bryant

1400 is good enough to lose fat but as for the last 10 pounds see this

January 08, 2019

Andre

im a 37 yr old male thats 5'7 and weighs 272lbs. on my Lose It app it says for me to eat 2098 calories a day to effectively lose 2lbs a week. I'm just getting started and will began walking everyday on a terrain that has hills. Im trying to lose 30-40 lbs, do you think thats possible. Thanks

January 04, 2019

Adrian Bryant

very possible. and of course you can speed things up by going here or basically... making changes to your workout

January 04, 2019

Carmen

I just wanted to tell you again how very much you’re appreciated. I had given up hope but doing exactly what you said has caused the 20 pounds I’d gained from PEANUT BUTTER, to fall off:) God Bless you!

January 01, 2019

Milla

I'm 13, 5'6 and my weight is between 190-195, im on a healthy diet, but ive been going through a hard time so ive been doing an online school, which means i'm not up and around as much. Is there a few certain exercises i can do at home that are effective in fat loss but wont have me gaining too much muscle mass?

November 19, 2018

Adrian Bryant

this home plan

November 21, 2018

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


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