Did you know that you can eat your way to your dream weight and body size? It’s as easy as checking what’s on your plate. Your body and weight loss goals depend heavily on what you eat. 

To lose weight, your eating habits may have to change. You need to be more careful about the number of calories you consume. In addition, whether or not you lose weight depends on the number of calories you consume, body metabolism, and activity level. Do you wish to lose weight? Here’s a 1,300-calorie diet meal plan you may be happy to try.

Can I Lose Weight on a 1,300-Calorie Diet Meal Plan? 

Yes, it’s possible to lose weight on a 1,300-calorie diet meal plan, but it’s not appropriate for everyone. However, losing weight isn’t the endgame. Once you shed all your extra pounds, you need to find a healthy way of maintaining your new weight. 

A healthy male adult who isn’t on a weight loss journey requires roughly 2,500 calories, while a female adult requires around 2,000 calories (1). To lose weight, you’re typically recommended to reduce your calorie intake to 500 less than your body needs to maintain its current weight (2).  

Therefore, women who lead relaxed and sedentary lifestyles will need approximately 1,500 calories daily to lose an average of 1 pound of weight weekly. Their active counterparts will need at least 1,700 calories to lose the same amount of weight in the specified time.

A male adult who leads a relatively sedentary lifestyle needs 2,100 calories per day to lose 1 pound weekly. If he has an active lifestyle, the number of calories increases to 2,300-2,500 per day (1).  

You can see that a 1,300-calorie diet meal plan low-carb is way below the recommended daily calorie intake. It’s a very low-calorie diet and may not be ideal for most people. This is why, while it may sound like an excellent starting point of your weight loss journey, it may not be suitable for some people. 

In addition, overweight people may want to ease into this diet gradually so as not to shock the body with a sudden calorie drop. The more you weigh, the more energy you need to perform basic functions (3).

Therefore, we advise that you estimate your individual calorie goals, and use this plan as a foundation while increasing portion sizes as required to meet your needs.

How Much Weight Can I Lose Eating 1,300 Calories a Day?

How much weight you can lose eating 1,300 calories a day will depend on your basal metabolic rate (BMR), activity level, and overall calorie deficit. BMR is the number of calories your body needs to maintain basic functions such as breathing and digestion at rest. This varies based on factors like age, weight, height, and sex. Your total daily energy expenditure (TDEE) is made up of your BMR and any movement or activity you do.

Weight loss occurs when you consume fewer calories than your body needs, creating a calorie deficit. On average, a deficit of 500-1,000 calories per day is thought to lead to a loss of 1-2 pounds per week (4). If your total daily energy expenditure (BMR plus activity level) is significantly higher than 1,300 calories, you may experience weight loss while eating at this calorie level.

However, results vary significantly. For example, a smaller or less active person may have a lower total calorie requirement, so 1,300 calories may result in a smaller deficit. Conversely, a larger or more active person with a higher calorie burn might lose weight faster.

Although eating 1,300 calories a day can result in weight loss, it may not be suitable for everyone. Most adult women require 1,600–2,400 calories per day to maintain their weight, while men typically need 2,000–3,000 calories (1). Eating only 1,300 calories could put you at risk of undernutrition, particularly if you’re not carefully planning nutrient-dense meals.

Always consult a healthcare provider before you start a low-calorie diet to ensure it’s safe and suitable for your needs.

Read more: Healthy Meals for Weight Loss on a Budget – Everything You Need to Know

What Determines Your Daily Calorie Requirement?

Several factors affect your daily calorie needs. Determining the issues that affect your daily caloric intake will give you a rough idea of your daily caloric need. It will also help you come up with the perfect weight loss meal plan.

Here are factors that determine your daily calorie requirement:

• Basal Metabolic Rate (BMR)

This is the energy utilized when your body performs essential functions such as breathing, circulation, and digestion (5). You may lose weight just by eating the required number of calories to sustain your BMR. However, this is unhealthy and not sustainable, as you also require energy for all of your activities of daily living, plus any exercise or physical activity. 

• Activity Level

You’ll need more calories if you lead an active lifestyle. In perspective, an active person may need approximately 400 to 1,000 calories more per day than a person of the same sex, age, and height who leads a sedentary lifestyle (6). You typically multiply your BMR by an activity factor of anywhere from 1.2 to 1.9 to determine your total daily energy expenditure. 

Physical activity increases the number of calories your body needs to burn to produce energy. Remember that the amount of calories you burn is also dependent on how intense the activities are. In addition, the more time you spend doing exercise, the more calories you will need.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

• Age

Senior adults tend to need fewer calories to maintain their weight as they have less muscle and may do less physical activity (7). If older citizens continued to eat the same number of calories as they did when they were younger, they would likely gain extra fat (8). Age is a factor in estimating your BMR. If you’re using an online calculator, your age will be one of the inputs. 

• Sex

Men tend to have less body fat than women and more muscle mass than women of the same age and size (9). Muscle burns more calories than fat, so an adult male’s baseline calorie needs are slightly higher than those of an adult female. This is also a factor that goes into estimating BMR. 

Read more: Easy Meals for the Week — What to Make When You Don’t Feel Like Cooking?

1,300-Calorie Diet 3-Day Meal Plan 

Below is a 3-day 1,300-calorie diet meal plan you can follow if 1,300 calories is enough for you to safely lose weight while still meeting your nutritional needs. Talk to your doctor and/or dietitian to find out if this is the case for you. You can always use this as inspiration and adjust the portion sizes to meet your needs. 

Day 1 

Breakfast: 2 scrambled eggs with ½ cup sautéed spinach (in ½ tsp olive oil) and ½ cup cherry tomatoes. 

Nutritional value: 210 calories, 4g carbs, 13g protein, 15g fat. 

Snack: 1 small apple and 1 tablespoon almond butter. 

Nutritional value: 135 calories, 17g carbs, 2g protein, 7g fat. 

Lunch: Grilled chicken breast (100g) with 1 cup roasted sweet potato and steamed broccoli (1 cup). 

Nutritional value: 370 calories, 35g carbs, 31g protein, 10g fat. 

Dinner: Salmon fillet (100g) baked with lemon and herbs, served with 1 cup steamed zucchini and ½ cup quinoa. 

Nutritional value: 585 calories, 30g carbs, 31g protein, 15g fat. 

Daily Totals: 1,300 calories, 86g carbs, 77g protein, 47g fat. 

Day 2 

Breakfast: Greek yogurt (½ cup, unsweetened) topped with ¼ cup blueberries and 1 tablespoon chia seeds. 

Nutritional value: 150 calories, 14g carbs, 12g protein, 5g fat. 

Snack: 10 raw almonds and a clementine. 

Nutritional value: 118 calories, 8g carbs, 3g protein, 8g fat. 

Lunch: Roast turkey breast (100g) with 1 cup mixed greens, ½ sliced cucumber, and ¼ sliced avocado, drizzled with 1 tsp olive oil and lemon juice. 

Nutritional value: 315 calories, 9g carbs, 27g protein, 20g fat. 

Dinner: Grilled cod (100g) with 1 cup roasted Brussels sprouts (in ½ tsp olive oil) and 1 medium baked potato. 

Nutritional value: 717 calories, 40g carbs, 33g protein, 13g fat. 

Daily Totals: 1,300 calories, 71g carbs, 75g protein, 46g fat. 

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Day 3 

Breakfast: 1 slice whole-grain toast topped with ½ avocado (sliced) and 1 over-easy egg. 

Nutritional value: 250 calories, 19g carbs, 8g protein, 16g fat. 

Snack: 1 small banana with 1 tablespoon peanut butter. 

Nutritional value: 155 calories, 21g carbs, 4g protein, 7g fat. 

Lunch: Grilled chicken breast (100g) with 1 cup arugula, ½ cup roasted butternut squash, and balsamic vinegar. 

Nutritional value: 322 calories, 17g carbs, 32g protein, 15g fat. 

Dinner: Turkey burger (100g) wrapped in lettuce, served with 1 cup roasted carrots (with ½ tsp olive oil) and 1 small roasted beet. 

Nutritional value: 573 calories, 30g carbs, 29g protein, 15g fat. 

Daily Totals: 1,300 calories, 87g carbs, 73g protein, 53g fat. 

Frequently Asked Questions

• How many calories to lose 1 pound?

To lose 1 pound of body weight, you need to create a calorie deficit of approximately 3,500 calories. This means you’d need to consume 500 fewer calories per day than your body requires to maintain its current weight for one week. 

For example, if your body needs 2,000 calories daily and you eat 1,500, you’ll likely lose about 1 pound over seven days. However, the rate of weight loss can vary based on factors such as metabolism, activity levels, and how your body responds to the calorie deficit.

• Will 500 calories a day help me lose weight?

Consuming only 500 calories a day will likely result in rapid weight loss, but this is unsafe and unsustainable for most people. This extreme calorie restriction can lead to severe health issues, including nutrient deficiencies, muscle loss, fatigue, and a slowed metabolism. 

For perspective, even the most restrictive weight loss plans recommend a daily intake of at least 1,200 calories for women and 1,500 for men to maintain basic energy needs. Instead of resorting to such drastic measures, aim for a balanced calorie deficit of 500–750 calories per day as this allows for safe and sustainable weight loss (2).

• How can I lose weight in 7 days?

To lose weight in seven days, you must focus on creating a calorie deficit through a combination of healthy eating and increased physical activity. Here are some steps you can take:

• Track your calories: Determine how many calories you need to maintain your weight and reduce your intake by 500–750 per day for a safe rate of 1-2 pounds of weight loss per week (2).
• Eat nutrient-dense foods: Prioritize lean proteins, fruits, vegetables, whole grains, and healthy fats to feel full and nourished (10).
• Stay hydrated: Drinking water instead of sugary drinks can help you cut unnecessary calories (11).
• Increase activity levels: Engage in activities such as walking, running, or weightlifting to burn more calories (12).

While it’s possible to lose a small amount of weight in seven days, dramatic results are unlikely and sustainable, long-term changes are far more beneficial.

• How many calories are in one egg?

One large egg contains approximately 70 calories (13). This number includes both the egg white and the yolk. If you eat just the egg white, you’ll consume approximately 17 calories, while the yolk contains around 55 calories. 

Eggs are an excellent source of protein, healthy fats, and essential nutrients such as vitamins D, B12, and choline (13), which makes them a nutrient-dense addition to many diets.

The Bottom Line

Weight loss is achievable, but only if you’re ready to commit to the process. A healthy diet, coupled with some exercise, will get you to your desired weight. If you follow this meal plan, you’ll be well on your way to your desired weight. The meal plan is flexible and you can substitute some meals with what you want or interchange meals from different days depending on what you feel like or have on hand.

However, be careful not to go too far over the recommended 1,300-calorie intake if that is your goal. If you need to snack in between meals, consider low-calorie snack options. You can choose things such as fruit, vegetables, nuts, Geek yogurt, or  single-serving cheeses.