Diet Health

Can You Lose Weight on 1500 Calories Per Day?

green apple with measuring tape on table in kitchen

This article answers the question “Can you lose weight on 1500 calories per day?”

Now, the simple answer is – Yes. You can lose weight on 1500 calories per day. However, more things need to be taken into account to say whether or not you WILL lose weight on 1500 calories per day. Do you, specifically, burn more than 1500 calories throughout the day? If you don’t currently, there are a few ways you can!

You also need to be considering whether or not this is a healthy way to lose weight. Most people should not try to lose more than 2 pounds per week. This works out to about 1,000 calories less than you need to maintain your weight each day. However, if you are eating 1500 calories and not losing weight, you need to be looking for ways to increase your calorie expenditure each day, not looking for ways to lower your calories.

Minimum Calories Per Day

With any type of diet you should be considering a few things. Is it healthy? Is it maintainable? Will it work with my current lifestyle?

What I want to address here is whether or not a 1500 calorie per day diet is healthy. The other two questions only you can answer!

As a general rule you should be consuming at least 1,200 calories per day to stay healthy. However, if you work out regularly or have an active job or lifestyle you need more. If you fail to consume enough calories you will be hurting you body in addition to losing weight.

“The big picture is to consume enough calories with a balance of nutrients and engage in physical activity for good health management to achieve one’s weight goals. Consuming less than 1,200 calories per day may make it difficult to meet vitamin and mineral needs via food,” says nutrition therapist Andrea Spivack, MA, RD, LDN, with Penn Behavioral Health at the University of Pennsylvania in Philadelphia.

So, in general, 1500 calories is enough to stay healthy, for most people.

How Many Calories Should I Eat in a Day to Lose Weight?

This is a better question than “Can you lose weight on 1500 calories per day?” It is far healthier to learn how many calories you should eat rather than picking an arbitrary number goal. Now, I could give you all the formulas to figure this out yourself, but, below is a tool that will figure it out for you!

Calorie Calculator

Rather than picking an arbitrary number, how about you figure out exactly how many calories you need to hit your goal? This calorie calculator will give you the number you should be trying to hit.

Now, if your number is too low (you can’t imagine eating that little, or it is less than a healthy amount), there is another way. Burning calories can get you in just as deep of a deficit as eating less food can! I would highly recommend picking up a workout routine that works with your lifestyle and burns some extra calories so you don’t end up having to starve yourself to hit your goals. Plus, working out comes with loads of other benefits.

1500 Calorie Diet

At this point if you are still paying attention you probably want to know more about a 1500 calorie diet. That is what brought you here after all. It is extremely important, regardless of your health level, that your diet includes the necessary micro and macronutrients to keep your body healthy. For this reason, below is an exact meal plan for 1500 calories.

Diet Plan for 1500 Calories

This diet plan was created for Eating Well by Victoria Seaver, M.S., RD.

How to Meal Prep Your Week of Meals:

  1. Make a batch of Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.
Day 1
6859259.jpg

Breakfast (387 calories)
A.M. Snack (190 calories)
  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter
Lunch (325 calories)
P.M. Snack (105 calories)
  • 1 medium banana
Dinner (507 calories)

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (387 calories)
A.M. Snack (192 calories)
  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg
Lunch (344 calories)
P.M. Snack (95 calories)
  • 1 medium apple
Dinner (495 calories)

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3
easy salmon cakes with dressing

Breakfast (387 calories)
A.M. Snack (95 calories)
  • 1 medium apple
Lunch (344 calories)
P.M. Snack (201 calories)
  • 1 medium banana
  • 1 Tbsp. peanut butter
Dinner (475 calories)
  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4
Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)
A.M. Snack (78 calories)
  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper
Lunch (344 calories)
P.M. Snack (188 calories)
  • 1/2 cup raspberries
  • 1 oz. dark chocolate
Dinner (521 calories)

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5
Mediterranean Ravioli

Breakfast (287 calories)
A.M. Snack (192 calories)
  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg
Lunch (344 calories)
P.M. Snack (210 calories)
  • 1 medium banana
  • 1 Tbsp. peanut butter
Dinner (454 calories)

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6
6349105.jpg

Breakfast (393 calories)
A.M. Snack (200 calories)
  • 1 medium apple
  • 1 Tbsp. peanut butter
Lunch (360 calories)
P.M. Snack (78 calories)
  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper
Dinner (465 calories)

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7
spinach-artichoke-dip-pasta

Breakfast (285 calories)
A.M. Snack (95 calories)
  • 1 medium apple
Lunch (345 calories)
P.M. Snack (220 calories)
  • 1 cup raspberries
  • 1 oz. dark chocolate
Dinner (556 calories)

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

What Does 1500 Calories Look Like?

If you were to break down 1500 calories into 3 simple meals, this is what it would look like.

what does 1500 calories look like- can you lose weight on 1500 calories per day

You could also eat:

  • Meal 1- protein shake with milk and banana: 300 calories.
  • Meal 2- turkey, cheese, and bacon sub + chocolate: 750 calories.
  • Meal 3- 1 slice pizza + salad: 450 calories.

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