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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:
"Um, this cannot be right unless you fall within a particular weight zone. I'm 5'3, 127 lbs. I need to lose about 4-7 lbs to be comfortable (and still healthy) but according to this formula I would only eat 1024 calories/day to lose 1 lb a...
COMMENTS POSTEDsort icon

Great article! I enjoyed the reader comments too.

The formula is a well accepted rule of thumb. It's a close approximation for your daily calorie burn, not including exercise or sports activities. In other words, it includes the calories you burn just being alive plus the number of calories you would burn through office work or low intensity household activities. I weight 190 lbs, so my calorie burn is 2280. This is a good number for me to know and here's why:

To lose 1 lb per week, I need to consume 3500 calories less than I burn. That's a 500 calorie differential per day (3500 / 7).

To lose 2 lb per week, I need to consume 7000 calories less than I burn. That's a 1000 calorie differential per day (7000 / 7).

Assuming I want to lose 2 lbs per week, I can't eliminate 1000 calories a day from my diet. I'd starve and be miserable. The only way I can do this is to reduce my intake by a certain amount and commit to burn additional calories through exercise.

For example, I could cut 400 calories from my diet, giving me a calorie target of 1880 (2280 - 400) and burn 600 calories a day in exercise. I can burn 600 calories by jogging on a treadmill for 45 minutes or biking in the 14 - 16 mph for the same duration.

The point is, it's tough as hell to lose weight without exercise. Especially, when you at starting from a lower weight than mine. When you look at these calorie calculators, it's just as important to thing about the calories you burn as well as the calories your consume. Weight Control is my business and 95% of the successful people I work with who have lost weight (and keep it off) Exercise every single day.

They also read Eating Well Magazine and EatingWell.com!

jp_1

02/10/2010 - 1:05pm

To quote the article: "If you calculate a daily calorie goal that's less than 1,200, set your calorie goal at 1,200 calories. Below that, it's hard to meet your nutrient needs—or feel satisfied enough to stick with a plan."

So, therefore, no you're not meant to eat only 700 calories a day to lose weight. That's not at all what they're recommending.

Anonymous

01/14/2010 - 11:57am

How could weight x 12 be right. If you weigh 140 pounds thats about 1700 calories a day. Are you telling me you can only have 700 calories a day if you want to lose 2 pounds a week?

Anonymous

01/13/2010 - 7:45pm

Hi all! Great questions about the daily calorie calculation. This is a formula used in many clinical weight loss trials--and, it's true--it assumes that the person using the equation is sedentary. If you're an active person and you're finding that your result (say 1200 calories) is too low, bump it up gradually to one that feels satisfying to you. The point is NOT to starve yourself. Most people will lose weight on a 1500 calorie diet, some on an even higher caloric level. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) and whether you're losing weight. If you're losing weight on 1800 a day and you feel great, stick with that. The calculation is just a suggested starting point. Good luck! --Nicci Micco, M.S., Deputy Editor of Nutrition

nicci

01/12/2010 - 1:42pm

the current weight X 12 does NOT include exercise!

Anonymous

01/12/2010 - 12:43pm

The 12 x HAS to be a misprint!

Anonymous

01/11/2010 - 5:17pm

Well, in regards to your first problem, why don't you take the extra portions of the meal and store it in the fridge for another day? If it makes 4 servings and you are only ONE person, you then have a good meal for, um... let's count 'em, 4 days??

Which then brings me to your next issue, scheduling in the cooking time. I don't know about you, but I work multiple jobs, go to school full time and am raising a family, yet I STILL manage to squeeze in time in the evening to make a decent and healthy meal for everyone. Why don't you spend a few more minutes when you come home, cooking and working around your kitchen instead of popping in a frozen pizza and plopping onto your couch for the night! But then again, if you followed the previous advice I gave and stored your food in the first place, then you wouldn't even be whining about such an issue.

The last one I'd agree with you on, but as far as I can tell from most of these recipes, they're fairly basic. Chicken, fish, veggies... when were these foods labeled solely as "Caucasian" cuisine?

Anonymous

01/08/2010 - 1:57am

12 x your current body weight?! where did that calculation come from?? there's no way I could eat that few calories, exercise and maintain my current weight.

Anonymous

01/08/2010 - 1:23am

I understand your complaints, here are a couple tips I use:

If you only want to make 1 serving of a 4 serving recipe, then divide the amount of each ingredient by 4!

Also, I usually cook 2 or 3 meals a week, usually on weekends, and eat leftovers for dinner all week long.

Anonymous

01/07/2010 - 10:29pm

I, too, am a busy person... but concessions must be made to allow time for my priorties, such as healthful eating and exercise.

One of the most common misconceptions about healthy living is that you have to have a lot of time. Really, all it takes is planning.

If you cut 10 minutes off your 20-minute shower, 20 minutes off your computer time, skip one of your 30-minute sitcoms, and get up 15 minutes earlier and go to bed 15 minutes later, that's a whole 1.5 hours a day that you could be using toward doing something beneficial for yourself.

I loved the lunch suggestions... particularly the Greek, Italian, and Thai. They sound delicious and easy. Thank you!

Anonymous

01/07/2010 - 8:42pm



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