1500 Calorie Diet For A Blistering Weight Loss Effect: Is It Worth It?

Of all the low-calorie weight loss diets, the 1,500-calorie diet is perhaps the second most popular eating plan, right after the 1,200-calorie meal plan. 

As with many such weight loss plans, some people believe that the 1,500-calorie diet meal plan is the perfect recipe for weight loss, while some believe it’s too little and may not help you reach your desired weight loss goals.

So who’s right? Read on to find out more about this eating plan, what to eat, and how to utilize it for weight loss without risking your health.

What Is a 1,500-Calorie Diet Meal Plan and Why Should You Choose It?

As the name suggests, this is a diet plan that caps off your daily food energy intake at approximately 1,500 calories. 

Most people choose such a meal plan because consuming 1,500 calories creates a deficit from their regular diet, which can help them lose some weight. 

For years, the recommended calorie deficit for weight loss has been a deficit of 500 to 1000 kcal per day (1). In more recent years, the recommended deficit has changed to around 500 to 750 calories per day (2). This deficit is said to help you achieve a healthy weight loss rate of  0.5 to 1 kg (1 to 2 pounds) per week. 

Is a 1,500-Calorie Diet Realistic?

Is 1,500 calories enough? A 1,500-calorie diet may be enough for some people and counts as a realistic diet for weight loss for many women and some men. Here’s why:

According to the Dietary Guidelines for Americans 2020 – 2025, daily food energy intake needs vary for every person. These needs are dependent on factors such as the person’s age, sex, height, weight, and level of physical activity (3).

However, the average caloric needs for adult women range from 1,600 to 2,400 kcal per day, while those for adult men range from 2,000 to 3,000 kcal per day (3). Of course there are some people who need more or less than these amounts, but this is the general number most people tend to require and should consume in order to live a healthy life.

Going back to the statement above, the recommended deficit for weight loss is to cut 500 to 750 (or even up to 1,000) kcal for your daily calorie intake.

• For women who require 1,600 kcal a day, reducing their intake to 1,500 kcal may not be realistic for weight loss as this is just a deficit of 100 kcal. They may consider reducing their intake to 1,000 kcal, but this is too low a calorie intake. Women are generally advised not to consume any less than 1200 calories a day, unless otherwise recommended to do so by their healthcare provider (4).

However, women who need between 2,000 and 2,400 calories a day may benefit from a 1,500-calorie diet for weight loss as it falls within a 500 to 1,000 food energy deficit. Further considerations will include activity level and other lifestyle factors.

• As for men, those whose daily requirements are between 2,000 kcal and 2,500 kcal may benefit from a 1,500-calorie diet for weight loss as it falls within the above-mentioned recommendations. 

However, those who require more than 2,500 kcal a day shouldn’t try this diet as they would be cutting more than 1,000 kcal from their diet, which could come with some health related repercussions (4). 

Energy needs, even individualized ones, are just estimates. Even if 1,500 calories per day falls within a 500-750 calorie deficit for you, you may find that you feel unsatisfied, fatigued, or just don’t have enough energy on 1,500 calories. If so, #feel free to adjust things until you find the right balance for you.

How Much Weight Can I Lose Eating 1,500 Calories a Day?

As much as we’d like to give you a simple and straightforward answer to this, we cannot do so as weight loss isn’t as straightforward as you might think. 

In the same way that there are multiple factors that influence how many calories we should eat in a day, there are also multiple and incredibly individual factors that affect how fast we lose weight.

In addition to your diet and the amount of exercise done, it also includes other factors such as (5, 6, 7):

• Amount of sleep per night
• Your genetics
• Age
• Type of medication you’re taking
• Stress levels
• Environmental factors such as your house location and its proximity to a grocery store, etc.

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Due to all these factors, we cannot accurately predict how much weight you’ll eventually end up losing while on this eating plan. However, we can tell you that healthy and gradual weight loss equals a loss of 1 to 2 pounds (0.5 to 1 kg) a week (8). 

If you weigh yourself weekly and realize that you’re losing this amount on average, then you’re on the right track. Keep doing what you’re doing and you’ll achieve your weight loss goals in no time. Just remember to be patient and consistent!

Can I Lose Weight Eating 1,500 Calories a Day Without Exercise?

Yes, you may be able to. If the 1,500-calorie meal plan with normal food – meaning healthy nutritious foods – creates the food energy deficit mentioned above, then you’ll probably lose weight, even without necessarily engaging in physical activity.

However, it’s important to note that while studies agree that weight loss through diet alone is possible, they also encourage you to add exercise to your weekly routine. Aerobic activity can help you burn extra calories, while resistance training can help preserve muscle mass as you lose weight. The combination of a healthy calorie deficit diet and exercise seems to be the best option for successful and long-term weight loss results (9).

What Foods Should Be Part of Your Simple 1,500-Calorie Meal Plan?

To make any diet successful, you need to make sure you eat the right things. Nutritious whole foods are preferable for weight loss compared to ultra-processed foods that may be delicious but are full of calories, added sugars, sodium, and unhealthy fats. 

These nutritious whole foods include (10):

• Vegetables

This includes dark leafy greens and other non-starchy vegetables. Both of these options are lower in calories and rich in fiber as well as antioxidants.

• Whole grains

Nothing says high-fiber better than whole grains. These add complex carbohydrates to your diet, which are good for blood sugar control and are rich in fiber. Fiber is satiating and will keep you fuller for longer, allowing you to adhere to your diet (11).

• Plant-Based, Lean Animal Protein and Fish

The main macronutrient that will help you lose weight is protein. Not only does it increase satiety, which helps control calorie intake, it also takes a bit more energy to break down, which helps with calorie burning (12, 13).

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• Healthy Fats and Oils

Compared to unhealthy fats, healthy fats are better for your heart and they also help with blood lipid levels (14).

• Water

It may not be a food, but it also helps with weight loss. Hydration is incredibly important, particularly if you’re working out as it prevents dehydration. Staying hydrated may also help with appetite control, which keeps you within your recommended deficit.

Read more: Smart Carbs: Making Better Carbohydrate Choices

Simple 1,500-Calorie Meal Plan High-Protein 

If you’re unsure how to go about eating on this diet, here’s a simple high-protein variation to get you started.

Breakfast – Blackberry Yogurt Parfait with Grapes

Ingredients

• 227 g non-fat Greek yogurt
• 1 cup blackberries
• 12 g almonds
• 2 tbsp flaxseed

Directions

1. Place the yogurt in a bowl and top with the rest of the ingredients.
2. Enjoy with a side of 1 cup of grapes.

Calories: 444. Fats: 14 g. Carbs: 56 g. Protein: 31 g.

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Lunch – Green Smoothie with Hummus and Cauliflower

Ingredients for the smoothie

• 1 ½ cup spinach
• 1 cup coconut water
• 1 cup pineapple chunks
• ¼ an avocado
• 1 ⅔ scoops of protein powder

Directions

1. Add everything to a blender and blend until smooth.
2. Serve.

Calories: 391. Fats: 8 g. Carbs: 39 g. Protein: 45 g.

Ingredients for the cauliflower and hummus

• 2 tbsp hummus 
• ¼ head of a large cauliflower (210 g)

Directions

1. Chop the cauliflower into bite-sized pieces.
2. Place the pieces on a plate with the hummus and enjoy.

Calories: 102. Fats: 3 g. Carbs: 15 g. Protein: 6 g.

Dinner – Sausage and Bean Soup with Kale Salad

Ingredients for the soup

• 84 g Italian sausage
• ½ cup canned white beans
• ¼ cup chopped onion
• 1 tbsp chicken broth
• 2 cups chopped kale

Directions

1. Cut the sausage into bite-sized pieces.
2. Add the sausage, navy beans, onions, and chicken broth in a microwave-safe bowl and microwave for 4 to 5 minutes.
3. Take the bowl from the microwave, add the chopped kale, and microwave for another 2 to 3 minutes.
4. Enjoy.

Calories: 357. Fats: 9 g. Carbs: 45 g. Protein: 29 g.

Ingredients for the kale salad

• 1 ½ cup chopped kale
• 1 tbsp coconut oil
• 1 ½ garlic cloves
• Juice from ½ lemon
• 1 tbsp soy sauce
• ¼ cup cherry tomatoes
• ¼ small cucumber
• ¼ small red bell pepper

Directions

1. Add the kale to a bowl, drizzle coconut oil over it, and massage until the kale is soft.
2. Add the rest of the ingredients to the bowl and toss until everything is combined.

Calories: 206. Fats: 15 g. Carbs: 17 g. Protein: 7 g.

Total Intake for the Day: Calories: 1,501. Fats: 49 g. Carbs: 171 g. Protein: 119 g.

All recipes from EatThisMuch (15). 

Read more: The 30-Day No-Starch Diet: Lose Weight and Feel Great

Can I Eat a 1,500-Calorie Keto Diet for Weight Loss?

Yes, you can. Unlike the high-protein diet illustrated above, a 1,500-calorie keto diet will be much higher in fats and have medium protein and minimum carbohydrates. 

Studies have shown that the ketogenic diet can work for weight loss for some people – at least in the short term (16). 

So if you’ve been considering this diet as your new weight management eating plan, you can try it as long as your healthcare provider thinks it’s safe for you. Just try your best to try to stick to clean keto – meaning that your fat sources come from healthy sources – as opposed to dirty keto.

If keto or high-protein eating plans aren’t your thing, you could also consider trying a Mediterranean diet 30-day meal plan 1,500 calories diet for weight loss.

Frequently Asked Questions

• Is 1,500 calories starving yourself?

Not necessarily. As explained above, a 1,500-kcal diet is a good calorie deficit for many people, especially a large percentage of women and some men. If you feel as if you’re starving while on this meal plan, you need to restrategize. 

Perhaps this deficit is too much for you and you need to add some more calories to your diet. You can also try to eat more protein and complex carbs as they can help with satiety.

• Is 1,500 calories enough for a woman?

As the estimated calorie requirements for adult women are 1,600 kcal to 2,400 kcal (3), we can say that 1,500 calories isn’t enough for a woman, unless she’s targeting a calorie deficit for weight loss. 

• Is it better to eat 1,200 or 1,500 calories a day?

A 1,500-calorie diet is usually better than a 1,200-calorie one. Remember that 1,200 kcal is the least amount of calories that adult women are generally recommended to eat unless under medical supervision. This is an incredibly small number of calories and most women will end up feeling hungry while following it. Rather than consuming a 1,200-kcal diet, eat more and endeavor to workout more. In this way, you remain satiated while actively working toward your goals.

• What exercise burns 1,500 calories?

You’re unlikely to burn 1500 calories at one time. Exercises such as running, jumping rope, playing handball, and fast roller skating tend to burn the most calories, generally around 250-500 calories per 30 minutes  (17).

The Bottom Line

If you’ve been curious about trying a 1,500-calorie diet for weight loss, then by all means, feel free to give it a try today if it meets your requirements. As mentioned above, as long as this diet falls within the 500 to 750/1,000 kcal deficit, you’ll likely see those weight loss results that you desire. However, if this deficit creates too large a deficit, then don’t attempt it – just like eating too much, eating too little only works against your weight loss goals. Talk to your healthcare provider or a registered dietitian to get individualized advice.