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What Does a 1,500-Calorie Diet Look Like?

By Nicci Micco, EatingWell 500 Calorie Dinners (2010)

Create your own 1,500-calorie day with these delicious and satisfying meals to help you lose weight.


READER'S COMMENT:
"I went from 195 to 175 in less than three months, eating once a day. I pack 1500 cal in one single meal, eat about 4pm. No hunger pangs,no starving, eating well,lots of water. Stop complaining. It works if you set your mind for it to work...
COMMENTS POSTEDsort icon

So if I wanted to lose a couple pounds I could do it with a whopping 940 calories a day!

Anonymous

06/22/2010 - 9:57pm

Many people are unaware of how many calories are in the foods they are eating. I know because I was one of those people. I joined a weight loss group that really worked with me on portion control and counting calories, fat, and fiber. I believe that for successful weight loss the diet and exercise plan must be tailored for each individual.

Anonymous

06/22/2010 - 9:35pm

HA! I agree 100% with this last post! You either want to be healthy or you don't, simple as that! It's all about seld discipline...

Anonymous

06/22/2010 - 5:55pm

As a personal trainer and nutrition specialist (CERTIFIED IN BOTH) The formula is way off!! This formula will create a situation where the body, requiring glucose, will break down MUSCLE for fuel. This "weight loss" is not healthy. Myself as a 150lb muscular woman, would die on 150 calories a day. 150 calories per day represents my basal metabolism... what is necessary for my body to only function (think brain, nerve cells, vital functions..) Burning muscle for fuel is very unhealthy, and certainly not my goal- or my goal for any of my clients!!!

Anonymous

06/22/2010 - 3:19pm

Calories count. On 6/21/08 at the age of 52, I weighed 252.8 lbs at 5'7". I maintained a weight of 160 for a year but I now weigh 150. It took me 7 weeks but I lost those 10 lbs on 1500 cal per day and I wsa not starving. I am now shooting for 140 lbs. No surgery, no drugs. I keep a food journal and hit the gym or pool 3-4 times per week . Initially I was on 1700 calories per day. Once I got below 240lbs I moved to 1500 calories. It has been slow but steady. If I have time to watch TV, I have time for some cardio. I take the stairs instead of elevator if possible and I keep alcohol to a minimum. If I eat more one meal, I cut back the next. Do I miss the eating what I wanted, any time I wanted? Sure. But I don't miss the joint pain, the size 24, not fitting in an plane seat comfortably , being short of breath and never wanting my picture taken,

Anonymous

06/22/2010 - 2:59pm

I think you use 12 if you are not active, 13 for somewhat active and 14 if you are active.

Example 12x 140= 1680 or 13x140= 1820 or 14x 140= 1960.

They used the numbers for someone who sits in front of the TV and computer all day.

Anonymous

06/22/2010 - 2:55pm

Wow, people these are guidelines and commonsense. Everyone's body processes food differently. You could put 20 people in a room and 10 could eat whatever they wanted and never gain an ounce and the other 10 could eat a few bits and gain weight. You need to be in tune with your body and know how it functions and go off of that. Like a machine we need to feed our body the right nutrients so they function properly. Our bodies are constantly changing with the environment so what would work 100 years ago for our body may not affect it the same way now. The government is merely providing assistance as to what works best for our bodies. I eat between 1,000 and 1,200 calories a day and never go hungry. It is about cutting all the extras like dressings and condiments. You can eat 3 full meals and 2 snacks a day and be completely satisfied on 1200 calories. Also, if you don't want to exercise then you have to watch your calories plan and simple. Use the tools and adjust them to your lifestyle. Everyone is always looking for someone else to blame by themselves. If you want to eat junk and not exercise then be happy with your decision. If you want to be healthy then do your research and observe your body.

Anonymous

06/22/2010 - 2:50pm

Body weight x 12 is VERY general, and does NOT apply to all, or even most people, for that matter. That is a terrible generalization to calculate your total daily energy expenditure. Gender, physical condition, body composition, daily activity are all major factors that need to be considered. For most MEN, I can tell you this formula is underestimating calories by a lot.

Anonymous

06/22/2010 - 2:20pm

I believe this formula is a good guideline to getting started on a weight loss program but not a must for everybody. I had a baby 4 months ago. During my pregnancy I gained 35 lbs so all together I weighed 198 lbs. I started exercising and counting calories March 6. I limit myself to 1200 calories/day during the week. I give myself the weekends to be more care free with my calories but not go crazy either. I exercise 4-5 days/week. My exercise includes walking/jogging 2.5 miles 3-4 days/week, lunges and squats 4-5 days/week and 10 min ab routine almost daily. Since starting this diet and exercise routine, I've lost all my baby weight and an additional 22 lbs. That's a total of 57 lbs. I'm very proud of myself and I know that my problem before was not enough exercise and WAY too much food. People can lose weight if they really really want to. If they don't and find every excuse as to why they can't exercise more or watch what they eat, then they don't want it badly enough. You should count calories, it's an important part of losing weight. But you HAVE to exercise too or it's pointless!! And vice versa...don't just watch what you eat and think you can't exercise and still lose weight. Not gonna happen. Good luck to everybody out there trying to lose weight. I know it can be done cause I have/am doing it :)

Anonymous

06/22/2010 - 2:19pm

This equation does not factor in calories burned during exercise, it only tells you how many calories you need to maintain your weight if you are relatively inactive. If you burn 500 calories a day running, then you increase your intake by 500 calories a day to maintain that weight. To lose a pound a week, you need to lose 500 calories through a combination of diet and exercise, it doesn't have to just be diet. This very simple equation is not perfect, but a good starting point for someone that want to understand why it is that they can or can't lose weight.

Anonymous

06/22/2010 - 1:55pm



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