{"id":7874,"date":"2026-10-26T05:05:33","date_gmt":"2026-10-26T05:05:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7874"},"modified":"2026-10-26T14:59:06","modified_gmt":"2026-10-26T14:59:06","slug":"1400-calories-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/","title":{"rendered":"Is 1,400 calories good for weight loss? Meal planning guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#How_many_calories_should_you_eat_to_lose_weight\" >How many calories should you eat to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Is_1400_calories_a_day_enough_or_too_low_for_me\" >Is 1,400 calories a day enough or too low for me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Is_1400_calories_good_for_weight_loss\" >Is 1,400 calories good for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Is_eating_1400_calories_a_day_healthy\" >Is eating 1,400 calories a day healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#What_should_a_1400-calorie_meal_plan_include\" >What should a 1,400-calorie meal plan include?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Fats\" >Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#What_does_a_1400-calorie_meal_plan_look_like\" >What does a 1,400-calorie meal plan look like?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Why_am_I_not_losing_weight_on_1400_calories_a_day\" >Why am I not losing weight on 1,400 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Should_I_eat_1200_or_1400_calories_a_day\" >Should I eat 1,200 or 1,400 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#How_can_you_make_a_1400-calorie_diet_easier_to_follow\" >How can you make a 1,400-calorie diet easier to follow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Is_1400_calories_starving_yourself\" >Is 1,400 calories starving yourself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Is_1400_calories_too_low_for_a_woman\" >Is 1,400 calories too low for a woman?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#How_many_lbs_will_I_lose_eating_1400_calories_a_day\" >How many lbs will I lose eating 1,400 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Can_I_gain_weight_while_eating_1400_calories_a_day\" >Can I gain weight while eating 1,400 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#Will_1400_calories_slow_my_metabolism\" >Will 1,400 calories slow my metabolism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#How_can_I_stay_full_while_eating_1400_calories_a_day\" >How can I stay full while eating 1,400 calories a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><em>Is 1,400 calories good for weight loss? It can be for some adults, depending on individual calorie needs. For some adults, this intake creates a deficit that may lead to gradual weight loss. It can be too low for taller, very active, pregnant, or breastfeeding people. It helps to check how many calories you need before you start.<\/em><\/p>\n<p>This guide explains who a 1,400 kcal intake may suit and how to plan meals. Our <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit diet plan<\/a> covers the wider approach.<\/p>\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><strong>Key takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>These points summarize what to know before trying this intake.<\/p>\n<ul>\n<li>Weight loss generally requires eating fewer calories than your body burns over time (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">1<\/a>).<\/li>\n<li>The 2020-2025 dietary guidance estimated adult women needed 1,600 to 2,400 calories daily and men 2,000 to 3,000 (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2<\/a>).<\/li>\n<li>People who lose about 1 to 2 pounds per week are more likely to keep the weight off (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">1<\/a>).<\/li>\n<li>Eating 1,400 calories a day can be part of a healthy diet when meals provide enough nutrients.<\/li>\n<li>The body may burn less energy at rest during calorie restriction (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\">3<\/a>).<\/li>\n<li>The sample menu gives 7 days of meal ideas built on 3 meals and 2 snacks, with approximate calories.<\/li>\n<li>Talk to a doctor or registered dietitian first if you have a health condition.<\/li>\n<\/ul>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_many_calories_should_you_eat_to_lose_weight\"><\/span><strong>How many calories should you eat to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Your calorie needs depend on your age, sex, height, current weight, and activity. The number of calories per day that maintains weight differs between people. A dietary reference calculator gives a starting estimate (<a href=\"https:\/\/www.nal.usda.gov\/human-nutrition-and-food-safety\/dri-calculator\">4<\/a>). Many people subtract a modest amount from that number to set a calorie target.<\/p>\n<p>The 2020-2025 edition of dietary guidance listed typical needs for adults by age and activity (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2<\/a>). Most adults need more than 1,400 kcal to maintain weight.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Group<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Estimated needs to maintain weight<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Adult women<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 1,600 to 2,400 kcal per day<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Adult men<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>About 2,000 to 3,000 kcal per day<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Lower numbers apply to smaller, less active, or older adults. Higher numbers apply to taller and more active people.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56133\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet.png\" alt=\"1400 Calories A Day \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/21-Day-Fasting-Diet-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_1400_calories_a_day_enough_or_too_low_for_me\"><\/span><strong>Is 1,400 calories a day enough or too low for me?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For many adults, 1,400 calories is enough to lose weight because it falls below the calories to maintain their weight. The result depends on the size of the daily deficit. A small, short woman with low activity may lose little. A tall, active man would likely be in a large deficit.<\/p>\n<p>Gradual, steady loss of about 1 to 2 pounds per week is more likely to last (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">1<\/a>). Weight loss also slows as the body adapts. Studies of calorie restriction show resting energy use can drop (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\">3<\/a>).<\/p>\n<p>Weight-loss results vary from person to person. Water, salt intake, and hormones can shift the scale from day to day.<\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\" target=\"_blank\" rel=\"noopener\">start using the BetterMe Well-Being Coach app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_1400_calories_good_for_weight_loss\"><\/span><strong>Is 1,400 calories good for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 1,400 kcal intake can be a reasonable weight loss plan for some adults with smaller energy needs. It may help with weight loss when it creates a moderate deficit and still covers nutrient needs. It is less suitable when the deficit is very large.<\/p>\n<p>Signs the intake may be too low include ongoing fatigue, dizziness, poor sleep, or constant hunger. Very large deficits may also increase muscle loss. Signs like these are a reason to eat more and talk to a professional.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Is_eating_1400_calories_a_day_healthy\"><\/span><strong>Is eating 1,400 calories a day healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating 1,400 calories a day can be part of a healthy diet when meals provide enough nutrients. That means regular protein, fiber, fruit, vegetables, and healthy fats. It is not appropriate for everyone.<\/p>\n<ul>\n<li>Get advice first if you are pregnant, breastfeeding, under 18, or managing a health condition.<\/li>\n<li>This intake may not suit people with a history of disordered eating; talk to a doctor first.<\/li>\n<li>Many people review their plan with a registered dietitian if they follow it for more than a few weeks.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56128\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan.png\" alt=\"1400 Calories A Day \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/5-Day-Fasting-Diet-Meal-Plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_should_a_1400-calorie_meal_plan_include\"><\/span><strong>What should a 1,400-calorie meal plan include?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A balanced 1,400-calorie meal plan includes protein, complex carbohydrates, and unsaturated fats at each meal. Adults are advised to get 45% to 65% of energy from carbohydrates. Protein can supply 10% to 35%, and fat 20% to 35% (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2<\/a>).<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><strong>Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Carbohydrates are a main energy source for the body (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\">5<\/a>). Choose high-fiber options that keep you full:<\/p>\n<ul>\n<li>Whole grains: oats, brown rice, quinoa, and whole-wheat bread<\/li>\n<li>Starchy vegetables: sweet potatoes, squash, and peas<\/li>\n<li>Fruit: apples, berries, and bananas<\/li>\n<li>Legumes: lentils, chickpeas, and black beans<\/li>\n<\/ul>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Protein may help preserve lean mass while you eat less. Spread calories from protein across the day. Learn more about <a href=\"https:\/\/betterme.world\/articles\/difference-between-complete-and-incomplete-proteins\/\">complete and incomplete proteins<\/a>.<\/p>\n<ul>\n<li>Poultry and lean beef<\/li>\n<li>Fish such as salmon, tuna, and cod<\/li>\n<li>Eggs, Greek yogurt, and cottage cheese<\/li>\n<li>Tofu, tempeh, and edamame<\/li>\n<\/ul>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><strong>Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fat adds flavor and helps you absorb some vitamins. Favor unsaturated fats, and limit saturated fat to less than 10% of calories (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2<\/a>).<\/p>\n<ul>\n<li>Nuts and seeds<\/li>\n<li>Olive and avocado oil<\/li>\n<li>Avocado<\/li>\n<li>Oily fish<\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56142\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier.png\" alt=\"1400 Calories A Day \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/How-To-Make-Fasting-Easier-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"What_does_a_1400-calorie_meal_plan_look_like\"><\/span><strong>What does a 1,400-calorie meal plan look like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 1,400-calorie meal plan spreads food across 3 meals and 2 snacks each day. The 7-day sample below lists approximate calories for every meal and a daily total. Each day lands between about 1,350 and 1,450 calories. The values are estimates from standard food composition data for the listed portions. Brands, recipes, and cooking fats can change the real numbers.<\/p>\n<p>For weight management, an individually assessed daily calorie target provides a planning budget. Meal sizes vary from day to day, so the daily total matters more than any single row. If your own target differs, scale portions up or down and recheck the totals. Weigh portions and read labels for a few days if you want closer numbers. A registered dietitian can help you adjust the plan to your needs and preferences.<\/p>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><strong>Day 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 1 pairs eggs and shrimp with whole grains for steady protein through the day.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 scrambled eggs with spinach and 1 tsp olive oil, 1 slice whole-grain toast, 1 cup mixed berries<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>340<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3\/4 cup low-fat cottage cheese, 1\/2 cup pineapple<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>175<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Turkey sandwich (3 oz turkey breast, lettuce, tomato, 2 slices whole-wheat bread, mustard), 1 cup baby carrots<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>340<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 small rice cakes, 3 tbsp hummus<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>145<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 oz grilled shrimp with 1 tsp olive oil, 3\/4 cup cooked quinoa, 1 cup steamed asparagus<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>385<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,385<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><strong>Day 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 2 uses Greek yogurt, eggs, and chickpeas to keep protein high on a lower intake.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 cup plain nonfat Greek yogurt, 1\/4 cup granola, 1 cup strawberries<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>335<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 hard-boiled eggs<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>155<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Mixed greens with 3\/4 cup chickpeas, cherry tomatoes, cucumber, 2 tbsp balsamic vinaigrette, 1 small whole-grain roll<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>400<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 celery sticks with 1 tbsp almond butter<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>115<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 oz baked chicken breast, 1 medium roasted sweet potato, 1 cup green beans with 1 tsp olive oil<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>375<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,380<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><strong>Day 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 3 leans on lentils and fish for fiber and lean protein.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Smoothie with 1 medium banana, spinach, 1 cup almond milk, and 1 scoop protein powder<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>270<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 oz almonds (about 23)<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>165<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 1\/2 cups lentil soup, 6 whole-grain crackers<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>360<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 medium orange, 1 string cheese<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>140<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 oz grilled tilapia with 1 tsp olive oil, 3\/4 cup brown rice, 1 cup steamed broccoli<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>440<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,375<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><strong>Day 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 4 includes a lighter pancake breakfast and a beef stir-fry dinner.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 small whole-grain pancakes with 1 tbsp maple syrup, 1\/2 cup blueberries<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>365<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 string cheese, 1 small apple<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>155<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Quinoa salad (3\/4 cup cooked quinoa, 1\/2 cup black beans, 1\/4 cup corn), 2 tbsp salsa<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>325<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 baby bell peppers with 3 tbsp hummus<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>95<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>4 oz lean beef stir-fried with 1 cup mixed vegetables and 1 tsp oil, 3\/4 cup brown rice<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>475<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,415<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><strong>Day 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 5 adds avocado and nuts as sources of unsaturated fat.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2 slices whole-grain toast with 1\/4 avocado, 2 poached eggs<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>385<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 1\/2 oz mixed nuts<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>255<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>3 oz tuna over greens with cherry tomatoes, cucumber, 2 tbsp light dressing, 1 small whole-grain roll<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>235<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 cup carrot sticks<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>50<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 oz baked cod, 1 cup couscous, 1 cup roasted bell peppers with 2 tsp olive oil<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>445<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,370<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><strong>Day 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 6 combines chia pudding with a chicken wrap and pork tenderloin.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Chia pudding (3 tbsp chia seeds, 1 cup almond milk, 1 tsp honey), 1 medium banana<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>345<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 cup baby carrots, 3 tbsp hummus<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>115<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Wrap with 4 oz grilled chicken, 1 large whole-wheat tortilla, lettuce, tomato, 2 tbsp light dressing, 1 cup grapes<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>530<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 cup cucumber slices, 1\/4 cup tzatziki<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>75<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 oz grilled pork tenderloin, 1 cup mashed cauliflower with 1 tsp olive oil, 1 cup snap peas<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>360<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,425<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><strong>Day 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Day 7 ends the week with an omelet, vegetable soup, and salmon.<\/p>\n<table style=\"width:100%;margin-left:auto;margin-right:auto;text-align:center;\">\n<tbody>\n<tr>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Meal<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Foods<\/strong><\/p>\n<\/th>\n<th style=\"white-space:normal;text-align:center;\">\n<p><strong>Approx. kcal<\/strong><\/p>\n<\/th>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Breakfast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>2-egg omelet with mushrooms, spinach, and 1 tsp olive oil, 2 slices whole-grain toast<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>360<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Morning snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 medium peach<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>60<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Lunch<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 1\/2 cups vegetable soup, 1 small whole-wheat roll, side salad with 2 tbsp vinaigrette<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>315<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Afternoon snack<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1 medium pear<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>100<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Dinner<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>5 oz grilled salmon, 1 cup cooked barley, 1 cup steamed vegetables<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>540<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"white-space:normal;text-align:center;\">\n<p>Total<\/p>\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<\/td>\n<td style=\"white-space:normal;text-align:center;\">\n<p>1,375<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Calorie values are estimates, and brands and recipes vary. If you swap a food or change a portion, recalculate that meal and the daily total. Our <a href=\"https:\/\/betterme.world\/articles\/1450-calorie-meal-plan\/\">1,450-calorie meal plan<\/a> offers more menu ideas.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56137\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain.png\" alt=\"1400 Calories A Day \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Can-Intermittent-Fasting-Cause-Weight-Gain-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Why_am_I_not_losing_weight_on_1400_calories_a_day\"><\/span><strong>Why am I not losing weight on 1,400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you are not losing weight on 1,400 calories a day, you may be eating more than you think. Small extras such as oils, drinks, and bites while cooking add up. Underestimating portions is common.<\/p>\n<ul>\n<li>Your needs may be lower than estimated, especially if you are shorter or less active.<\/li>\n<li>Water retention can hide fat loss for a short time.<\/li>\n<li>The body may burn less energy at rest after a period of restriction (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\">3<\/a>).<\/li>\n<li>Some medicines and health conditions affect body weight.<\/li>\n<\/ul>\n<p>Many people wait out a short plateau before changing their intake. A registered dietitian or doctor can review whether your intake is appropriate. This matters most with persistent hunger, fatigue, dizziness, or concerns about eating.<\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"Should_I_eat_1200_or_1400_calories_a_day\"><\/span><strong>Should I eat 1,200 or 1,400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For many adults, 1,400 is the more cautious choice if it still creates a moderate deficit. A 1,200 kcal day leaves less room to meet nutrient needs. It is more likely to cause hunger and fatigue.<\/p>\n<p>A 1,400 kcal intake gives you more food while still allowing weight loss for many smaller adults. A 1,200 kcal intake is usually advised only with guidance from a doctor or registered dietitian.<\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"How_can_you_make_a_1400-calorie_diet_easier_to_follow\"><\/span><strong>How can you make a 1,400-calorie diet easier to follow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 1,400-calorie diet is easier to follow with planning, simple tracking, and regular meals. There is no single way to lose weight. These habits may help you lose weight gradually as you cut calories.<\/p>\n<ol>\n<li>Try meal prepping. Cook proteins and grains for 2 or 3 days at once.<\/li>\n<li>Use counting calories as a short-term learning tool. A food app or diary shows where calories come from.<\/li>\n<li>Measure portions for a week. Portion size affects how much you eat (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10049364\/\">6<\/a>).<\/li>\n<li>Stay active. Physical activity supports long-term weight loss and maintenance (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\">7<\/a>).<\/li>\n<li>Sleep 7 or more hours. Short sleep is linked with changes in appetite and body weight (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26123586\/\">8<\/a>).<\/li>\n<li>Regular meals may help if skipping them leads to overeating later.<\/li>\n<li>Drink water and limit sugary drinks.<\/li>\n<\/ol>\n<p>Walking is an easy way to add movement. See our guide to <a href=\"https:\/\/betterme.world\/articles\/somatic-walking\/\">somatic walking<\/a>.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56148\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png 1920w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Keto-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<style>.entry-content h1,.entry-content h2,.entry-content > h3{text-align:center;}.entry-content li h3{text-align:left;}<\/style>\n<style id=\"faq-title-center\">.entry-content h2:has(#Frequently_Asked_Questions){text-align:center;}<\/style>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1400_calories_starving_yourself\"><\/span><strong>Is 1,400 calories starving yourself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, not for everyone. A 1,400 kcal intake is not starvation for many smaller adults. It can be too low for active or taller people, so check your needs first.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_1400_calories_too_low_for_a_woman\"><\/span><strong>Is 1,400 calories too low for a woman?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It depends on her size and activity. The 2020-2025 guidance estimated that many women needed 1,600 to 2,400 kcal to maintain weight (2). A 1,400 kcal intake may be fine for some and too low for others.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_lbs_will_I_lose_eating_1400_calories_a_day\"><\/span><strong>How many lbs will I lose eating 1,400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Results depend on your daily deficit. A gradual rate of 1 to 2 pounds per week is a common goal (1). Many people lose faster in the first weeks, partly from water.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_gain_weight_while_eating_1400_calories_a_day\"><\/span><strong>Can I gain weight while eating 1,400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, if the calories you consume exceed what your body uses. This is uncommon for most adults but possible for very small or inactive people. Short-term gains on the scale are often water.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_1400_calories_slow_my_metabolism\"><\/span><strong>Will 1,400 calories slow my metabolism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It may. Calorie restriction can lower resting energy use over time (3). Muscle burns more calories at rest than fat. Strength training and enough protein may help limit muscle loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_stay_full_while_eating_1400_calories_a_day\"><\/span><strong>How can I stay full while eating 1,400 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Choose foods high in fiber and protein, such as vegetables, beans, eggs, and fish. Eat slowly and include a protein source at each meal.<\/span><\/p>\n\n<span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1400_Calories_A_Day_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align:center;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><strong>The bottom line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 1,400 kcal intake may suit some adults who want to lose weight in a healthy way. Check your needs first, build meals from whole foods, and aim for sustainable weight loss toward a healthy weight. Use the 7-day meal plan for ideas, and adjust portions to your own needs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is 1,400 calories good for weight loss? It can be for some adults, depending on individual calorie needs. For some adults, this intake creates a deficit that may lead to gradual weight loss. It can be too low for taller, very active, pregnant, or breastfeeding people. It helps to check how many calories you need [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":94769,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172,75],"tags":[],"coauthors":[285],"class_list":["post-7874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is 1,400 calories good for weight loss? Meal planning<\/title>\n<meta name=\"description\" content=\"Is 1,400 calories good for weight loss? Explore individual calorie needs, signs intake may be too low, and a sample 7-day meal plan.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is 1,400 calories good for weight loss? Meal planning guide\" \/>\n<meta property=\"og:description\" content=\"Is 1,400 calories good for weight loss? Explore individual calorie needs, signs intake may be too low, and a sample 7-day meal plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1400-calories-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-26T14:59:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan-1024x585.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"585\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/78a7340ab3355272e980407d817e8295\"},\"headline\":\"Is 1,400 calories good for weight loss? Meal planning guide\",\"dateModified\":\"2026-10-26T14:59:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/\"},\"wordCount\":1988,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/1400-Calorie-a-Day-Meal-Plan.webp\",\"articleSection\":[\"Diets\",\"Meal Plans\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p><em>Is 1,400 calories good for weight loss? It can be for some adults, depending on individual calorie needs. For some adults, this intake creates a deficit that may lead to gradual weight loss. It can be too low for taller, very active, pregnant, or breastfeeding people. It helps to check how many calories you need before you start.<\\\/em><\\\/p>\\r\\n<p>This guide explains who a 1,400 kcal intake may suit and how to plan meals. Our <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/calorie-deficit-diet-plan-to-lose-weight\\\/\\\">calorie deficit diet plan<\\\/a> covers the wider approach.<\\\/p>\\r\\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\\\/p>\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align:center;\\\"><strong>Key takeaways<\\\/strong><\\\/h2>\\r\\n<p>These points summarize what to know before trying this intake.<\\\/p>\\r\\n<ul>\\r\\n<li>Weight loss generally requires eating fewer calories than your body burns over time (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/healthy-weight-growth\\\/losing-weight\\\/index.html\\\">1<\\\/a>).<\\\/li>\\r\\n<li>The 2020-2025 dietary guidance estimated adult women needed 1,600 to 2,400 calories daily and men 2,000 to 3,000 (<a href=\\\"https:\\\/\\\/www.dietaryguidelines.gov\\\/sites\\\/default\\\/files\\\/2020-12\\\/Dietary_Guidelines_for_Americans_2020-2025.pdf\\\">2<\\\/a>).<\\\/li>\\r\\n<li>People who lose about 1 to 2 pounds per week are more likely to keep the weight off (<a href=\\\"https:\\\/\\\/www.cdc.gov\\\/healthy-weight-growth\\\/losing-weight\\\/index.html\\\">1<\\\/a>).<\\\/li>\\r\\n<li>Eating 1,400 calories a day can be part of a healthy diet when meals provide enough nutrients.<\\\/li>\\r\\n<li>The body may burn less energy at rest during calorie restriction (<a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC9036397\\\/\\\">3<\\\/a>).<\\\/li>\\r\\n<li>The sample menu gives 7 days of meal ideas built on 3 meals and 2 snacks, with approximate calories.<\\\/li>\\r\\n<li>Talk to a doctor or registered dietitian first if ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/1400-calories-a-day\\\/\",\"name\":\"Is 1,400 calories good for weight loss? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\\\/\\\/www.linkedin.com\\\/in\\\/zindzygracia58517578\"],\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/zindzygracia\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Is 1,400 calories good for weight loss? Meal planning","description":"Is 1,400 calories good for weight loss? Explore individual calorie needs, signs intake may be too low, and a sample 7-day meal plan.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/","og_locale":"en_US","og_type":"article","og_title":"Is 1,400 calories good for weight loss? Meal planning guide","og_description":"Is 1,400 calories good for weight loss? Explore individual calorie needs, signs intake may be too low, and a sample 7-day meal plan.","og_url":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-10-26T14:59:06+00:00","og_image":[{"width":1024,"height":585,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan-1024x585.webp","type":"image\/webp"}],"author":"Vladyslav Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/78a7340ab3355272e980407d817e8295"},"headline":"Is 1,400 calories good for weight loss? Meal planning guide","dateModified":"2026-10-26T14:59:06+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/"},"wordCount":1988,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan.webp","articleSection":["Diets","Meal Plans","Weight Loss"],"inLanguage":"en-US","articleBody":"<p><em>Is 1,400 calories good for weight loss? It can be for some adults, depending on individual calorie needs. For some adults, this intake creates a deficit that may lead to gradual weight loss. It can be too low for taller, very active, pregnant, or breastfeeding people. It helps to check how many calories you need before you start.<\/em><\/p>\r\n<p>This guide explains who a 1,400 kcal intake may suit and how to plan meals. Our <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-diet-plan-to-lose-weight\/\">calorie deficit diet plan<\/a> covers the wider approach.<\/p>\r\n<p>Following exercise and diet plans is the key in your fitness journey and greatly impacts results. In 4 weeks users can typically expect to lose not more than 1-2 lbs per week. Individual results may vary.<\/p>\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align:center;\"><strong>Key takeaways<\/strong><\/h2>\r\n<p>These points summarize what to know before trying this intake.<\/p>\r\n<ul>\r\n<li>Weight loss generally requires eating fewer calories than your body burns over time (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">1<\/a>).<\/li>\r\n<li>The 2020-2025 dietary guidance estimated adult women needed 1,600 to 2,400 calories daily and men 2,000 to 3,000 (<a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2<\/a>).<\/li>\r\n<li>People who lose about 1 to 2 pounds per week are more likely to keep the weight off (<a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\">1<\/a>).<\/li>\r\n<li>Eating 1,400 calories a day can be part of a healthy diet when meals provide enough nutrients.<\/li>\r\n<li>The body may burn less energy at rest during calorie restriction (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\">3<\/a>).<\/li>\r\n<li>The sample menu gives 7 days of meal ideas built on 3 meals and 2 snacks, with approximate calories.<\/li>\r\n<li>Talk to a doctor or registered dietitian first if ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/","url":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/","name":"Is 1,400 calories good for weight loss? Meal planning","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan.webp","dateModified":"2026-10-26T14:59:06+00:00","description":"Is 1,400 calories good for weight loss? Explore individual calorie needs, signs intake may be too low, and a sample 7-day meal plan.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/1400-calories-a-day\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1400-Calorie-a-Day-Meal-Plan.webp","width":1659,"height":948,"caption":"Bowls of grains, vegetables and broccoli, illustrating is 1400 calories good for weight loss."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/1400-calories-a-day\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Is 1,400 calories good for weight loss? Meal planning guide"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/78a7340ab3355272e980407d817e8295","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/7874","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=7874"}],"version-history":[{"count":4,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/7874\/revisions"}],"predecessor-version":[{"id":94807,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/7874\/revisions\/94807"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/94769"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=7874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=7874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=7874"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=7874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}