Losing weight and improving health often involves creating a calorie deficit by eating less or increasing physical activity. Many people 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 macro-focused food list for weight loss, including foods to eat, and tips for healthy, long-term weight loss.
Understanding Macros
Macros, short for macronutrients, are the essential nutrients that fuel our bodies and keep them running smoothly. They are the main nutrients that provide calories in our diet: carbohydrates, protein, and fats. "Healthy" macros are the essential macronutrients our bodies need to function properly and maintain good health. Each macronutrient plays a vital role in keeping the body healthy and functioning at its best. Proper body nourishment means more than hitting a particular calorie count. It’s also about the sources of your energy.
Why Track Macros?
Tracking macros involves monitoring the amount of protein, carbohydrate, and fat you consume each day to reach personalized targets for optimal health. This balanced eating style can be tailored to help you reach any health or fitness goal. Whether you’re looking to lose weight, gain muscle, get fit, or simply feel stronger and more focused throughout the day, this evidence-based eating plan has you covered.
Calculating Your Calorie and Macro Needs
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals, and overall health. It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.
Determining Your Total Daily Energy Expenditure (TDEE)
To calculate your overall calorie 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). 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.
Read also: Comprehensive Macro Meal Plan for Effective Weight Loss
Here is the Mifflin-St. Jeor equation for both men and women:
- Males: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (age) + 5
- Females: Calories per day = 10 x (weight in kg) + 6.25 x (height in cm) - 5 x (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.
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. Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week. 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.
Read also: Comprehensive Macro Diet Plan
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. 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 added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.
Macronutrient Ratios for Weight Loss
To determine the appropriate macronutrient (macro) intake for weight loss, you’ll need to consider your total daily calorie intake, activity level, and individual goals. To lose weight, you should aim for a caloric deficit of 500-1,000 calories per day, which typically results in a weight loss of approximately 1-2 pounds per week. Macronutrient ratios differ depending on individual goals, but for weight loss, the recommended ratio is often somewhere around 40% carbohydrates, 30% protein, and 30% fat. However, some people may feel better with a higher or lower intake of certain macros.
One popular approach is the 40/30/30 macro split, which refers to a specific ratio of macronutrients - 40% carbohydrates, 30% protein, and 30% fats. While the 40/30/30 macros have been popularized by bodybuilders and fitness models seeking a lean, muscular physique, this macro ratio can also be utilized by regular gym-goers and individuals looking to lose weight, gain energy, or improve health. If your goal is fat loss, reduce total calories while keeping the macro ratio the same. For muscle gain, increase total calories with more calories from protein.
Macro-Friendly Food Choices
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:
Protein Sources
- Lean protein sources: 99/1 ground turkey, chicken breast, 96/4 ground beef, shrimp, chicken thighs. Enjoying lean protein sources makes hitting protein goals super easy while creating space to enjoy your favorite fat sources- peanut butter, avocado, and dark chocolate.
- Liquid egg whites: Liquid egg whites are a convenient and efficient way to increase your protein intake without the extra calories and fat found in whole eggs. You can add egg whites to increase protein without added fat.
- Low-fat cottage cheese: Low-fat cottage cheese is a fantastic source of protein, making it a versatile addition to any snack or recipe. With its high protein content and low calorie count, it's perfect for boosting protein and keeping calorie intake in check.
- 0% plain Greek yogurt: Another versatile favorite! I can throw it in smoothies for extra protein, on top of overnight oats, or eat it as a base with fruit and some kind of cereal or granola. Greek yogurt is packed with protein and probiotics, making it a perfect macro friendly food.
- Isernio's ground chicken OR boneless skinless chicken thighs: Both are super easy to cook on the stove or in the air fryer. Boneless skinless chicken thighs are so much more flavorful than chicken breasts (in my opinion) that they are worth the few extra grams of fat.
- Salmon burgers: A go-to from Trader Joe’s or Costco (I prefer Costco since they’re wild caught!). Not only is it the only thing I know my toddler will definitely eat, but it is a quick and easy way for me to get protein and healthy fats without having to be “good” at cooking fish.
- Tuna: Canned tuna is budget-friendly and convenient, packed with protein and virtually carb-free.
- Other poultry and meat: Chicken, turkey, beef, bison, lamb, etc.
- Plant-based protein sources: Tofu, tempeh, plant-based protein powders. MorningStar Farms Original Chik'n Strips are a top pick for plant-based chicken.
Carbohydrate Sources
- Instant oats: This is a breakfast staple. Oats are a carb source that provides energy for hours, especially when paired with protein and fat. Oatmeal is such an easy and nutritious breakfast.
- Pre-cooked lentils: These are a current favorite, and I grab them pre-cooked from Trader Joe’s. They’re delicious on top of salads for a little extra carb, fiber, and protein boost.
- Fruit (bananas, apples, and strawberries): We have two small children, so we usually make two grocery trips per week for fruit. I’m partial to bananas - I have half every morning mashed into my oats.
- Frozen peppers and onions: So versatile (and they won’t go bad if you don’t get to them immediately!).
- Edamame: Edamame has 10g of protein and almost 10g of fiber for just 100g worth.
- Butternut squash: Separate the long bit from the round bit, peel, dice into ¼ to ½ inch cubes, and cook in the air fryer or oven until browned.
- Frozen blueberries: Frozen blueberries are great to eat a lot of.
- Oatmeal: Old fashioned oats + water (nuke for 90 seconds), peanut butter, and mashed banana.
- Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
- Whole grains: Oats, brown rice, farro, quinoa, bulgur, barley, millet, etc.
- Legumes: Chickpeas, kidney beans, lentils, black beans and more.
- Raspberries: 100g of raspberries has 6g of fiber and I am all about easy ways to hit my fiber target.
Fat Sources
- Avocados: Dice up half an avocado, and he’s happy as a clam. I love to mash avocado on my wraps in lieu of mayo and add it to protein/rice dishes for some color and some fiber.
- Healthy fats: Avocados, olive oil, unsweetened coconut, avocado oil, etc.
- Seeds, nuts and nut butters: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
- Full-fat yogurt: Ellenos is a favorite brand, and I add this to the top of toast with some fruit and honey as a pre-workout or make cheesecake jars with it. I also use this often in making dips or sauces instead of mayonnaise (stir in some ranch or taco spice and dip your veggies in it!).
Other Essentials
- Carrots: Carrots provide great vitamins and minerals that help with eyesight and are super easy to cook.
- Coffee: Premade cold brew or whole bean.
- La Croix: I like the unflavored kind because I can add a slice or lemon or lime to it, if I’m feeling it.
- Watermelon: The carb count is insanely low per volume.
- Dates: These are my go-to for adding fiber and sweetness to smoothies, and I love making stuffed dates as a sweet treat at night or to satisfy a craving.
- Broccoli: The KING of vegetables. Super versatile and very easy to prepare, high in fiber with tons of micronutrients and can be chucked into the oven/air fryer as either a snack or as an easy side dish to dinner.
- Bagged salad mixes: I LOVE the chopped mixes in most of these, and by using a little bit less dressing than it comes with, I can save on some fats.
- Crystal Light: The Wild Strawberry flavor is my favorite and has 60mg of caffeine.
- Raw veggies: These are perfect for a low-calorie, high-fiber snack. Go-to's are cucumbers, baby carrots, snap peas, and bell peppers.
- Oikos Triple Zero Yogurt: High protein, ZERO FAT, and very reasonable carbs.
Treats in Moderation
- Yasso ice cream bars: Made with Greek yogurt, they are lower in calories and fat but still provide a satisfying sweet treat.
- Chocolate chips: Enjoy chocolate daily, I really don’t crave huge desserts.
- Hershey’s Zero Sugar Syrup: Chocolate milk is delicious.
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.
Read also: Comprehensive Macro Diet
- 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.
Sample Macro-Focused Meal Ideas
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.
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.
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. 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. 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.
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. 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. Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods. 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.
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. 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.