The 1,500-calorie diet is where a person limits their caloric intake to 1,500 calories. By eating a 1,500-calorie meal plan and exercising regularly, people can create a calorie deficit, leading to weight loss.
Some people may choose to restrict their daily intake to 1,500 calories. While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. As a result, this diet may help some people lose weight.
In this article, we discuss what the 1,500-calorie diet is and how to do it safely.
The 1,500-calorie diet is a diet plan that restricts a person’s daily caloric intake to 1,500 calories. People may try this diet to control their food intake and lose weight.
Some
However, other
Various factors affect how many calories a person needs in a day. These factors include:
- sex
- height
- weight
- activity level
- age
A one-size-fits-all method for weight loss is unlikely to be effective for everyone, as each individual has different caloric needs. Setting a goal of 1,500 calories per day may be too low for some people, making it unsustainable over an extended period.
Learn more about creating a calorie deficit for weight loss.
Calories in food and beverages supply the body with the energy that it needs to sustain bodily functions. Eating too many calories
- heart disease
- high blood pressure
- stroke
- type 2 diabetes
- gallstones
- fertility problems
- gout
- breathing problems
- mental health issues
- social problems
Eating too little can also harm a person’s health. On an extremely restrictive diet, the body cannot function properly, and conditions such as anorexia can be very dangerous.
Each person needs a different number of calories to sustain their bodily functions. The following table summarizes the
| Males | |||
| Age | Sedentary | Moderate | Active |
| 19–20 | 2,600 | 2,800 | 3,000 |
| 21–25 | 2,400 | 2,800 | 3,000 |
| 26–35 | 2,400 | 2,600 | 3,000 |
| 36–40 | 2,400 | 2,600 | 2,800 |
| 41–45 | 2,200 | 2,600 | 2,800 |
| 46–55 | 2,200 | 2,400 | 2,800 |
| 56–60 | 2,200 | 2,400 | 2,600 |
| 61–65 | 2,000 | 2,400 | 2,600 |
| 66–75 | 2,000 | 2,200 | 2,600 |
| 76 and up | 2,000 | 2,200 | 2,400 |
| Females | |||
| Age | Sedentary | Moderate | Active |
| 19–25 | 2,000 | 2,200 | 2,400 |
| 26–30 | 1,800 | 2,000 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51–60 | 1,600 | 1,800 | 2,200 |
| 61 and up | 1,600 | 1,800 | 2,000 |
These calorie estimates do not include values for those who are pregnant or breastfeeding.
The estimated daily calorie needs suggest that, in order to maintain their weight, the average person will need to consume more than 1,500 calories per day. Consuming less than this may result in weight loss.
To determine how many calories a person needs to sustain bodily functions, they must know their total daily energy expenditure (TDDE). The TDEE is an estimate of how many calories a person needs in a day. To lose weight, people need to eat fewer calories than the calculated number.
The basal metabolic rate (BMR) represents minimum resting energy needs. Physical activity also contributes to the TDEE. To calculate BMR, nutritionists may use the
- Males: 10 x weight in kilograms (kg) + 6.25 x height in centimeters (cm) – 5 x age in years + 5
- Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
People can calculate their BMR using an online calculator. This calculator also allows people to factor in their physical activity level to find their TDEE.
Learn more about how many calories a person needs.
If a person’s goal is to lose weight or maintain health, they may choose to eat nutrient-dense foods. Foods that may be beneficial
- fruits
- vegetables
- legumes
- whole grains and enriched refined grains
- lean meats, poultry, and eggs
- unsalted nuts, seeds, and soy products
Learn more about foods for weight loss.
The
Very restrictive diets may be difficult for some people to follow, so nutritionists may suggest:
- limiting added sugar to less than 10% of daily calories
- limiting saturated fats to less than 10% of daily calories
- consuming under 1,200 milligrams of sodium per day
Learn more about foods to avoid when trying to lose weight.
Research
The benefits of this meal pattern may include:
- reduced inflammation
- improved circadian rhythmicity
- stress resistance
- modification of healthy bacteria in the gut
Here is a
| Energy (calories) | |
| Breakfast | 389 |
| 1 slice of whole wheat bread | 70 |
| half of a whole fruit | 30 |
| half a cup of shredded wheat cereal | 104 |
| 1 cup of 1% milk | 102 |
| 1 cup of orange juice | 78 |
| 1 cup of regular black coffee | 5 |
| Lunch | 366 |
| 2 slices of whole wheat bread | 139 |
| 2 ounces (oz) of lean roast beef | 60 |
| 1 slice of low fat, low sodium American cheese | 46 |
| 1 leaf of lettuce | 1 |
| 3 slices of tomato | 10 |
| 2 tsp of low calorie mayonnaise | 30 |
| 1 medium apple | 80 |
| Dinner | 625 |
| 3 oz of salmon cooked with vegetable oil | 215 |
| three-quarters of a medium baked potato with margarine | 134 |
| half a cup of green beans with margarine | 52 |
| half a cup of carrots with margarine | 52 |
| 1 medium white dinner roll | 80 |
| half a cup of ice milk | 92 |
| Snack | 120 |
| Popcorn with margarine | 120 |
| Total | 1,500 |
Where possible, choose margarines that are free from trans fat. Some margarines are made with healthy oils, such as olive oil.
Learn more about the different types of fat.
Although the 1,500-calorie diet is a popular weight loss strategy, it may not be effective for everyone because caloric requirements vary among individuals.
For some people, 1,500 calories may be a healthful amount, and it may not lead to weight loss. For other people, it may create an unhealthful deficit.
For a more accurate estimate of the calorie intake likely to aid weight loss, people can calculate their TDEE or consult a dietitian.
Following a weight loss plan can be challenging for some. While motivation may drive healthful lifestyle decisions temporarily, long-term goals require permanent changes in habits.
Therefore, to lose weight safely and effectively and maintain a moderate weight, people may need to make long-term lifestyle changes. A weight loss coach may also help.
If a person is consuming a calorie deficit to lose weight, getting enough physical activity may also help aid weight loss. A doctor may recommend that a person aims for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity a week. People can also gain additional health benefits by engaging in physical activity.
Some
Instead, regular self-weighing was associated with:
- an increase in dietary restraint
- improved body satisfaction
- a decrease in depressive symptoms
- a decrease in weight and body shape concerns
Daily self-weighing is relatively easy if people have scales at home, and it can work as a positive motivator.
A person can also contact their doctor for advice on how to lose weight safely and how many calories they should aim for per day.
Here are some frequently asked questions about calorie intake and weight loss.
How long will it take to lose 20 pounds eating 1500 calories a day?
How long it takes to lose 20 pounds (lb) on a 1,500-calorie diet will be different for each person. It can depend on factors such as a person’s caloric needs and how much physical exercise they do.
How much weight will I lose in a month if I burn 400 calories a day?
Many people claim that it takes an energy deficit of 3,500 calories to burn 1 lb of fat. However, this
However, a person should also expect fluctuations in their weight loss, even if they consume the same amount of calories each day.
Should I eat 1,200 or 1,500 calories a day?
For some people, consuming 1,500 calories per day can help with weight loss. However, other people may require more calories per day to avoid adverse health effects.
Consuming 1,200 calories per day is a low calorie diet. This may be suitable for some people trying to lose weight, and the
However, a person should contact their doctor before following a low calorie diet or making any significant changes to their current caloric intake. A person’s doctor can provide them with advice on how to safely achieve their goals.
People can often lose weight successfully by maintaining a low calorie diet and exercising more. For some people, the 1,500-calorie diet may be a suitable diet plan for weight loss.
Although the 1,500-calorie diet is popular, it may not be ideal for everyone. The exact number of calories that a person should eat per day to lose weight depends on several factors. People can calculate their TDEE to get a more accurate idea of this number.