A balanced 1,500-calorie diet rich in nutritious foods fits the needs of many people who want to lose fat and improve health. But this may not be enough nutrition for some. When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary. Many people choose to follow a 1,500-calorie diet plan to jumpstart weight loss and control their food intake. While 1,500 calories may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey
This article explains how to follow a 1,500-calorie diet, including foods to eat, foods to avoid and tips for healthy, long-term weight loss.
Determining Your Calorie Needs
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health(1). It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.
To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure (TDEE) (2). The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.
Here is the Mifflin-St. Jeor equation for both men and women:
Read also: Comprehensive Guide to the 1300 Calorie Diet
- Males: Calories per day = 10x(weight in kg) + 6.25x(height in cm) - 5x(age) + 5
- Females: Calories per day = 10x(weight in kg) + 6.25x(height in cm) - 5x(age) - 161
To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor (3).
There are five different levels of activity:
- Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
- Lightly active: x 1.375 (light exercise fewer than 3 days per week)
- Moderately active: x 1.55 (moderate exercise most days of the week)
- Very active: x 1.725 (hard exercise every day)
- Extra active: x 1.9 (strenuous exercise 2 or more times per day)
After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals.
Creating a Calorie Deficit for Weight Loss
While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat (4). Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week (5). Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of weight loss is much slower.
Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates (6, 7). For example, a review of 35 studies observed weight loss of 0.004-2.5 pounds (0.002-1.13 kg) per week when calories were restricted by 240-1,000 calories per day (8).
Read also: Benefits of a 1300 Calorie Mediterranean Diet
Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1-2 pounds (0.5-1 kg) per week. However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected.
Bumping up physical activity, spending less time sitting, reducing out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track (9, 10, 11).
Summary
Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 1-2 pounds (0.5-1 kg) per week.
Foods to Eat on a 1,500 Calorie Diet
When attempting to lose weight and adopt better eating habits, it’s important to choose mostly minimally processed, whole foods. Though it’s perfectly healthy to have a treat now and then, the majority of your diet should be made up of the following foods:
- Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
- Fruits: berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.
- Starchy vegetables: potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
- Fish and shellfish: sea bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
- Eggs: whole eggs are more nutrient dense than egg whites
- Poultry and meat: chicken, turkey, beef, bison, lamb, etc.
- Plant-based protein sources: tofu, tempeh, plant-based protein powders
- Whole grains: oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
- Legumes: chickpeas, kidney beans, lentils, black beans and more
- Healthy fats: avocados, olive oil, unsweetened coconut, avocado oil, etc.
- Dairy products: plain yogurt, kefit, and cheese
- Seeds, nuts and nut butters: almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini
- Unsweetened plant-based milks: coconut, almond, cashew and hemp milk
- Seasonings: turmeric, garlic, oregano, rosemary, chili pepper, black pepper, salt, etc.
- Condiments: Apple cider vinegar, salsa, lemon juice, garlic powder, etc.
- Non-calorie beverages: Water, sparkling water, coffee, green tea, etc.
Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Protein is the most filling of the three macronutrients and combining a protein with filling fiber sources, such as non-starchy vegetables, beans or berries, can help prevent overeating.
Read also: Keto Calorie Counting: A Detailed Guide
Research shows that both high-fiber and high-protein diets are effective at promoting fat loss (12, 13).
Summary
Whole foods, such as vegetables, fruits, eggs, fish and nuts, should make up the majority of any healthy diet.
Foods to Limit or Avoid
Highly processed foods and added sugar should be kept to a minimum in any healthy weight loss plan. Limiting the following foods can help you lose weight and improve your overall health.
- Fast food: chicken nuggets, fries, pizza, hot dogs etc.
- Refined carbs: white bread, sugary cereals, white pasta, bagels, crackers, corn chips, etc.
- Added sugars: sugary snack bars, candy, baked goods, candy, table sugar, agave, etc.
- Fried foods: potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.
- Diet and low-fat foods: diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, etc.
- Sweetened beverages: soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.
Although enjoying a favorite food or beverage every now and then won’t hurt your weight loss goals, indulging regularly might. For example, if you have a habit of eating ice cream every night after dinner, consider reducing your intake to one serving of ice cream once or twice a week.
Cutting back on habits that are hindering weight loss may take time, but it’s necessary in order to reach your wellness goals.
Summary
Fast food, refined carbs and added sugars should be limited when following a nutritious diet for weight loss.
Sample 1,500-Calorie Meal Plan
Here is a nutritious, one-week 1,500-calorie sample menu. The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free. The following meals are around 500 calories each (14):
Monday
- Breakfast - Egg and avocado toast
- 2 eggs with 1 tablespoon (14 grams) cooking oil
- 1 slice of Ezekiel toast
- 1/2 avocado
- Lunch - Salad with grilled chicken
- 2 cups (60 grams) of spinach
- 4 ounces (112 grams) of grilled chicken
- 1/2 cup (80 grams) of chickpeas
- 1/2 cup (55 grams) of shredded carrots
- 1 ounce (28 grams) of goat cheese
- 1 tablespoon Balsamic vinaigrette
- Dinner - Cod with quinoa and broccoli
- 5 ounces (140 grams) of baked cod
- 1 tablespoon (15 ml) of olive oil
- 3/4 cup (128 grams) of quinoa
- 1 cups (160 grams) of roasted broccoli
Tuesday
- Breakfast - Healthy yogurt bowl
- 1 cup (245 grams) of full-fat plain yogurt
- 1 cup (150 grams) of raspberries
- 2 tablespoons (28 grams) of sliced almonds
- 2 tablespoons (28 grams) of chia seeds
- Lunch - Mozzarella wrap
- 2 ounces (46 grams) of fresh mozzarella
- 1 cup (140 grams) of sweet red peppers
- 2 slices of tomato
- 2 tablespoons (15 grams) of pesto
- 1 small, whole-grain wrap
- Dinner - Salmon with veggies
- 1 medium sweet potato (114 grams)
- 1 teaspoon (5 grams) of butter
- 4 ounces (112 grams) of wild-caught salmon
- 2 cup (176 grams) of roasted Brussels sprouts
Wednesday
- Breakfast - Oatmeal
- 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) of unsweetened almond milk
- 1 cup (125 grams) of sliced apple
- 1/2 teaspoon of cinnamon
- 2 tablespoons (32 grams) of natural peanut butter
- Lunch - Veggie and hummus wrap
- 1 small whole-grain wrap
- 2 tablespoons (32 grams) of hummus
- 1/2 avocado
- 2 slices of tomato
- 1 cup (20 grams) of fresh arugula
- 1 ounce (28 grams) of muenster cheese
- Dinner - Chili
- 3 ounces (84 grams) of ground turkey
- 1/2 cup (120 grams) of black beans
- 1/2 cup (120 grams) of kidney beans
- 1 cup (224 grams) of crushed tomatoes
Thursday
- Breakfast - Peanut butter and banana toast with eggs
- 2 fried eggs
- 1 slice of Ezekiel toast
- 2 tablespoons (32 grams) of natural peanut butter
- 1/2 sliced banana
- Lunch - On-the-go sushi
- 1 cucumber and avocado sushi roll made with brown rice
- 1 vegetable roll with brown rice
- 2 pieces of salmon sashimi and a green salad
- Dinner - Black bean burger
- 1 cup (240 grams) of black beans
- 1 egg
- Chopped onion
- Chopped garlic
- 1 tablespoon (14 grams) of breadcrumbs
- 2 cups (40 grams) of mixed greens
- 1 ounce (28 grams) of feta cheese
Friday
- Breakfast - Breakfast smoothie
- 1 scoop of pea protein powder
- 1 cup (151 grams) of frozen blackberries
- 1 cup (240 ml) of refrigerated coconut milk
- 1/2 banana
- 1 tablespoon (16 grams) of cashew butter
- 1 tablespoon (14 grams) of hemp seeds
- Lunch - Kale salad with grilled chicken
- 2 cups (40 grams) of kale
- 4 ounces (112 grams) of grilled chicken
- 1/2 cup (100 grams) of lentils
- 1/2 cup (55 grams) of shredded carrots
- 1 cup (139 grams) of cherry tomatoes
- 1 ounce (28 grams) of goat cheese
- Balsamic vinaigrette
- Dinner - Shrimp fajitas
- 4 ounces (112 grams) of grilled shrimp
- 2 cups (278 grams) of onions and peppers sauteed in 1 teaspoon (5 ml) of olive oil
- 2 small corn tortillas
- 1 tablespoon of full-fat sour cream
- 1 ounce (28 grams) of shredded cheese
Saturday
- Breakfast - Oatmeal
- 1/2 cup (40 grams) of raw oats cooked in 1 cup (240 ml) unsweetened almond milk
- 1 cup (123 grams) of blueberries
- 1/2 teaspoon of cinnamon
- 2 tablespoons (32 grams) of natural almond butter
- Lunch - Tuna salad
- 5 ounces (140 grams) of canned tuna
- 1 tablespoon (16 grams) of mayo
- 1/2 cup (60 grams) chopped celery
- 2 cups (40 grams) of mixed greens
- 1/2 sliced avocado
- 1/2 cup (31 grams) of sliced green apple
- Dinner - Chicken with veggies
- 5 ounces (140 grams) of baked chicken
- 1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil
- 1 cups (160 grams) roasted broccoli
Sunday
- Breakfast - Omelet
- 2 eggs
- 1 ounce (28 grams) of cheddar cheese
- 1 cup (20 grams) of spinach cooked in 1 teaspoon (5 ml) of avocado oil
- 1/2 cup (100 grams) of sautéed sweet potatoes
- Lunch - On-the-go Chipotle
- 1 Chipotle burrito bowl made with romaine lettuce, chicken, brown rice, 1/2 serving of guacamole and fresh salsa
- Dinner - Pasta with pesto and beans
- 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta
- 1 tablespoon (14 grams) of pesto
- 1/2 cup (120 grams) of cannellini beans
- 1 cup (20 grams) of spinach
- 1 cup (139 grams) of cherry tomatoes
- 1 tablespoon (5 grams) of grated parmesan cheese
As you can see, eating healthy doesn’t have to be boring. What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.
If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious. This way, you will be less inclined to make a last-minute unhealthy meal choice.
Summary
A 1,500-calorie diet should be rich in fresh produce, protein and fiber. Though preparing meals at home is best, it’s possible to make healthy choices when eating out by reviewing the menu beforehand.
Additional Tips for Sustainable Weight Loss
While sticking to a 1,500-calorie diet may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.
Be Aware of Your Calorie Intake
Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming (15). An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.
Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption. Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people (16, 17). Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (18, 19, 20, 21).
Eat Whole Foods
Any healthy meal plan should revolve around whole, minimally processed foods. Eating too much highly processed food and beverages, such as fast food, candy, and soda can increase your chance of developing chronic diseases and obesity (22).
Although processed diet and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain (23). Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods (24).
Basing your meals around whole foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.
Be More Active
Even though it’s possible to lose weight by just cutting calories, adding exercise into your routine not only promotes weight loss but improves overall health. While starting a new fitness program may seem like a daunting task, it doesn’t have to be.
If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity. Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging.
Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers (25).
Don’t Obsess Over Your Weight
While people generally state that they want to lose weight, they often mean that they want to lose fat. When you adopt a healthy, sustainable weight loss plan that includes plenty of exercise, you should be gaining muscle mass.
Though this leads to slower weight loss, increased muscle mass helps your body burn fat (26). Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms. This can show you that even though the scale shows slow weight loss, you’re still losing fat and gaining muscle.
Summary
Being aware of calorie intake, eating whole foods, increasing physical activity and not obsessing over your body weight are simple ways to reach your weight loss goals.
The 1300 Calorie Diet: Is It Right for You?
Now, let's shift our focus to an even more restrictive plan: the 1300 calorie diet. While a 1500-calorie diet can be suitable for many, a 1300-calorie diet requires careful consideration and, ideally, professional guidance.
Is 1300 Calories a Day Enough?
This depends on your starting point. If your maintenance calories are around 1800-2000 per day, a consistent 1300-calorie intake could result in a 1-1.5 lb loss per week. But results vary, factors like age, muscle mass, activity level, hormones, and sleep all affect weight loss. It’s rare, but possible, especially if 1300 calories is too low for your body and you're experiencing metabolic slowdown, inflammation, or water retention. Another possibility is miscalculation: weighing foods incorrectly or not tracking cooking oils, drinks, or hidden sugars can skew your intake.
Eating 1300 calories a day means that you limit your total food intake to 1300 calories. This can lead to weight loss because it creates a calorie deficit. A calorie deficit occurs when you burn more calories than you consume. You might wonder, "Is 1300 calories a day enough?" The answer can vary based on several factors, including your age, sex, activity level, and overall health. For many women, especially those who are less active, 1300 calories can be sufficient. If you’re a physically active person or a male, you may need more calories to fuel your body effectively.
Benefits and Risks of a 1300 Calorie Diet
Weight Loss: The primary benefit of eating 1300 calories a day is weight loss.Increased Energy: Many people report feeling more energetic as they lose weight.Simplicity: Following a calorie-restricted diet like this can simplify meal planning.
While there are many benefits, it’s essential to be aware of potential risks. Eating too few calories can lead to nutrient deficiencies if not managed correctly. Some people may feel tired or sluggish when eating fewer calories.
Key Considerations for a 1300 Calorie Diet
- Consult a Professional: Before starting any restrictive diet, consult with a registered dietitian or healthcare provider. They can assess your individual needs and ensure the diet is safe and appropriate for you. An RD will also consider factors like age, activity level, food allergies and intolerances, budget, culture, food and body relationship, food preferences, lifestyle and any underlying health conditions. They will provide the guidance you need to help you choose nutrient-dense foods and maximize limited calorie intake.
- Nutrient Density is Crucial: When calories are limited, every bite counts. Focus on nutrient-dense foods like lean proteins, vegetables, fruits, and whole grains.
- Hydration is Key: Drink plenty of water throughout the day to support overall health and help manage hunger.
- Listen to Your Body: Pay attention to how you feel. If you experience excessive fatigue, dizziness, or other concerning symptoms, adjust your calorie intake or consult with a healthcare professional.
Sample 1300 Calorie Meal Plan
Creating a meal plan is a great way to ensure you stay on track with eating 1300 calories a day. Here’s a sample meal plan that balances nutrition and keeps you satisfied. This meal plan is balanced, including proteins, healthy fats, and carbohydrates. You can mix and match foods to keep things interesting while sticking to your calorie goal.
Important Note: This is just a sample plan. Adjust portion sizes and food choices based on your individual needs and preferences, always prioritizing whole, unprocessed foods.
- Breakfast (Approx. 300 calories): Oatmeal (1/2 cup dry oats cooked with water) topped with 1/4 cup berries and a sprinkle of nuts.
- Lunch (Approx. 400 calories): Large salad with 4 oz grilled chicken or fish, mixed greens, lots of colorful vegetables, and a light vinaigrette dressing.
- Dinner (Approx. 400 calories): Baked tilapia with roasted vegetables (broccoli, cauliflower, and bell peppers).
- Snacks (Approx. 200 calories total): An apple with 2 tablespoons of almond butter, or a small container of Greek yogurt.
Tips for Success on a 1300 Calorie Diet
- Plan Your Meals: Meal planning is non-negotiable on diets like these.
- Stay Hydrated: Drink plenty of water throughout the day.
- Focus on Nutrient-Dense Foods: Choose foods that are high in nutrients but low in calories.
- Listen to Your Body: Pay attention to how you feel.
- Stay Active: Incorporate exercise into your routine.
- Be Flexible: If you find it challenging to stick to 1300 calories a day, allow yourself some flexibility.
What if You're Not Losing Weight on 1300 Calories?
Yes, it can. Consistently eating too few calories, especially below your body’s basic needs, can lead to metabolic adaptation. Your body becomes more efficient and starts conserving energy, which means you burn fewer calories at rest. You may also lose muscle mass if protein is too low, further slowing your metabolism. If you're not losing weight on 1300 calories, it could be because your actual energy needs are lower than expected, or your body has adapted to a low intake by slowing down your metabolism. It’s also possible you're unintentionally eating more than you think, sauces, snacks, or underreported portions can add up.
The Importance of Sustainable Habits
No matter how much… Many people struggle with sleep and feel drained of energy for daily activities when they follow overly restrictive diets. That’s why calorie restriction on a weight loss journey needs to feel like a feast, not a fast. Eating 1300 calories a day can be an effective strategy for weight loss when approached thoughtfully. One of the biggest challenges during this journey is finding delicious snacks that also align with your goals.
Ultimately, the most successful approach to weight loss involves creating sustainable habits that you can maintain long-term. This includes:
- Prioritizing Whole Foods: Focus on a diet rich in fruits, vegetables, lean proteins, and whole grains.
- Practicing Portion Control: Be mindful of serving sizes to avoid overeating.
- Staying Active: Incorporate regular physical activity into your routine.
- Managing Stress: Find healthy ways to cope with stress, as it can impact eating habits.
- Getting Enough Sleep: Aim for 7-9 hours of quality sleep per night.
Sample Recipes for a 1300 Calorie Diet
- Bacon and Egg Cups: Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole. Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Meal prep note: store extra in airtight container in fridge or individually wrap and freeze.
- Baked Chicken: Bake in the preheated oven for 35-45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2-3 minutes at the end.
- Pork Stir Fry: Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Put remaining oil into the skillet and add the frozen vegetables.
- Baked Tilapia: Rinse tilapia fillets in cold water and pat dry with paper towels. Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side.
- Honey Mustard Chicken: Whisk honey, mustard, thyme and salt in a medium bowl. Roast chicken until cooked through, 40 to 45 minutes.
- Roasted Cauliflower: Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes.
- Shredded Chicken: Place raw chicken breasts into pot and cover with an inch of water. Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
- Hard Boiled Eggs: Bring water to boil and continue boiling until eggs reach desired doneness.
- Baked Chicken Thighs: In a mixing bowl, combine the spices and a pinch of salt. Feel free to adjust the cayenne to your preferred spice level. Place the chicken thighs on a sheet pan and bake for 20-30 minutes, until cooked through and no longer pink inside.
- Refried Bean Toast: Toast bread, if desired. Spread refried beans over bread and top with guacamole and spinach.
- Chicken Couscous Bowl: Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Meanwhile, cook couscous according to package. Assemble bowl with couscous, chicken, cucumber, and tomatoes.
- Chicken with Cheese: Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C).
- Roasted Broccoli: Bake for 20 minutes and then flip the broccoli.