The swift weight-loss stage of the diet involves consuming 800 calories a day. Plus, get a sample meal plan to help you lose weight with healthy ideas for breakfast, lunch, dinner and snacks. For some people, 1,500 calories may be a healthful amount, while it may create an unhealthful deficit for others. Eating smaller but more frequent meals might help reduce cravings and maintain energy levels. You could cheat once a week to increase your glycogen levels to an optimum amount so that your body does not feel like in starvaing state and your metabolism stays fit ( 8 ). In fact, this caloric intake is more likely to result in weight loss than anything else. These factors include: A one-size-fits-all method for weight loss is unlikely to be effective for everyone, as each individual has different caloric needs. Subtract: 1/2 Tbsp peanut butter at breakfast and 1 tsp olive oil and the raspberries at dinner (106 calories) Daily total: 1,503 Print one week's worth of 1,500-calorie meal plans! Consuming more calories than needed will result in weight gain, consuming too few…, Fad diets and rapid weight loss can be unsafe and often lead to people regaining the weight later on. However, other research indicates that there is a large variation among individuals in regard to weight loss due to a calorie deficit. You should lose 2 pounds per week eating 1,350 calories a day if your previous calorie intake was 2,350 calories per day. MNT is the registered trade mark of Healthline Media. But if your pre-diet calorie intake was more than 2,350 calories per day, 1,350 calories a day can lead to a more significant weight loss. That would mean reducing your daily consumption to 1,500 calories per day if you are female and to around 1,900 calories per day if you are male. For breakfast, choose something between 300 and 350 calories. And when you're ready for more, try our 7-Day Diet Meal Plan to Lose Weight at 1,500 Calories. There are a number of different ways you can split up your meals; you could opt for 3 larger 500 calorie meals, 6 smaller 250 calorie meals or a mix and match of the two. This is not a prescription, but a baseline to begin fat loss. For a sedentary to a moderately active woman, roughly 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require around 2,400 per day. Not Losing Weight After 1,500 Calories a Day. See this clean-eating meal plan at 1,200 and 2,000 calories. Learn more about…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. The researchers also found that regular self-weighing was not associated with negative psychological outcomes. To lose weight, people need to eat fewer calories than the calculated number. So now im trying to eat 1600 calories a day instead. For Snacks: These leakproof glass meal-prep containers (To buy: OXO Good Grips Smart Seal Containers, bedbathandbeyond.com, $30 for a set) mean you don't have to worry about your breakfast making a mess on the way to work or wherever you're headed. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Eating enough calories, taking protein, and exercising during the day could increase your metabolism again (6, 7), and you may begin losing weight faster than before. Replies. Is It Better to Lose Weight on 1,500 Calories Instead of 1,200?. Telling women they âburn 2,000 calories a dayâ sets many women up for failure even before they start. If you make a purchase using the links included, we may earn commission. Your 3-Day Heart-Healthy Meal Plan: 1,500 Calories. A calorie deficit of 1000 calories will help you lose about 2 pounds per week (about 1 kg weight loss per week) To lose 20 pounds in a year you will need to eat 200 calories less per day than you were eating when your weight was stable; To lose 20 pounds in 1 month, you need to eat 2400 calories fewer per day. The idea that âwomen burn 2,000 calories a dayâ is a simplistic fallacy. I'm starting with a 1,500 calorie meal plan to help encourage you to forget the idea of living on 1,200 calories. The number of calories you need each day depends on your age, gender, and activity level. For Lunch: Mason jars are the original meal-prep containers and are still just as useful now, so pack up today's lunch in one. 0 « 1 2 » Go. If you were eating 1500 calories a day and then lost 10 pounds, you may start losing weight slowly or stop losing completely. The average male may consume up to 2,000 calories a day â¦ Most of us grew up when 1200-1500 calories a day was the norm. Monday's meal plan. In fact, this caloric intake is more likely to result in weight loss than anything else. Here we show what a day's worth of food looks like on a 1,500-calorie diet. For a quick and easy breakfast, mix 1/2 cup whole-wheat, fiber-fortified cereal (60 cal) into 1 cup fat-free plain Greek yogurt (120 cal), and â¦ Your 1,500-calorie meal plan. Try some of these great lunch ideas for work. Therefore, to lose weight safely and effectively and maintain a moderate weight, people may need to make long-term lifestyle changes. Offers may be subject to change without notice. The groceries are listed first, then the pictures and recipes afterwards. red-wine vinegar + a pinch each of salt and pepper (49 calories). The pdf for this meal plan is currently being updated, and will be available again soon. EatingWell may receive compensation for some links to products and services on this website. Some weight loss plans suggest men should consume 1,500 to 1,800 calories each day and women should consume 1,200 to 1,500 calories each day to shed pounds safely. It can also cause â¦ Eating just 1,500 calories per day while following a regular exercise program will likely lead to a healthy weight loss. For Breakfast: These larger glass glass meal-prep containers (To buy: Glasslock Food Storage Set, bedbathandbeyond.com, $20 for a set) are a nice for storing meals or meal-prepped items of different sizes. The idea that âwomen burn 2,000 calories a dayâ is a simplistic fallacy. My best advice is to increase calories by 100 per week. Eating 1500 calories a day. If you want to be even more precise about how many calories you should eat each day to lose weight, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week. Well in the past month or so, I Have gained like 3 to 4 pounds. I was eating 1200 calories a day but my body was holding onto the weight because I was under eating. The average male may consume up to 2,000 calories a day to lose the same amount of weight. People can calculate their TDEE to get a more accurate idea of this number. Although the 1,500-calorie diet is popular, it may not be ideal for everyone. If a person’s goal is to lose weight or maintain health, they may choose to eat nutrient dense foods. This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. See all of our healthy weight-loss meal plans here! Eating just 1,200 calories a day helps many overweight menopausal women lose weight during a â¦ Studies show that people tend to underestimate calories consumed and overestimate calories burned during a workout. If you want to add muscle, the minimum 0.36 grams per pound of body weight is not enough. © 2020 EatingWell.com is part of the Allrecipes Food Group. While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. Logically, at 18, you should know that you're not going to lose weight by eating â¦ As you lose weight, you may want to run the calorie-target calculation again, since your calorie needs will have changed. To lose 1 pound/week: Cut 500 calories/day, To lose 2 pounds/week: Cut 1,000 calories/day. Female energy needs have a broad bell shaped distribution and can change over time in response to diet and activity. and whether you're losing weight. The 1,500-calorie diet is a diet plan that restricts a person’s daily caloric intake to 1,500 calories. Our nutritionally balanced meal plan is suitable for men and women. In fact the less you eat the more you will lose. If you aim to lose one pound a week until you reach your goal, you should eat around 1500 calories a day, and exercise. 1200 calorie diet plan is not for pregnant and breastfeeding women that require more calories than an average person; You have to consume food rich in nutrients like proteins, complex carbs, fibers, and healthy fats; You have to drink as much water as you can on a daily basis; Sample weekly plan for 1200 calorie diet for women. The calculation is just a suggested starting point. This also applies if youâre a male whoâs only lightly active and seeks weight loss, or if youâre a male over the age of 50 who gets minimal activity. Start the day with porridge and have a cheese omelette for lunch. Following a keto diet takes a lot of research, preparation and dedication. Here are some basic ideas for a 1500 calorie diet (including a vegetarian plan). These state that adults should do a minimum of 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic activity a week. If you're not sure, start with a 1,500-calorie meal plan (a calorie level that most people will lose weight on). 7 Day 1500 Calorie Meal Plan, Low Carb & High Protein Groceries for the Week These calorie estimates do not include values for those who are pregnant or breastfeeding. Aim to make lunch 350 to 400 calories. Some people may feel anxious when stepping on the scale, but some research suggests that daily self-weighing could help with weight loss. However, some people may not notice a significant weight loss when following this type of reduced-calorie diet, at least initially. TOTAL: Calories: 1,497; Carbs: 195g (784 calories,~51%); Fat: 44g (401 calories, ~26%); Protein: 87g (348 calories, ~23%) Tags eating for weight loss healthy eating â¦ Calories in food and beverages supply the body with the energy that it needs to sustain bodily functions. Calorie counting is a strenuous exercise. The basal metabolic rate (BMR) represents minimum resting energy needs. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. In a culture where women's magazines and websites are frequently telling you how to cut calories from your diet, it can be easy to forget that you need to consume enough calories to function optimally. For example, a review of 35 studies observed weight loss of 0.004â2.5 pounds (0.002â1.13 kg) per week when calories were restricted by 240â1,000 calories per day . This 1,500-calorie plan can help women maintain weight and smaller men lose weight. You gave your body barely what it needs to survive and the rest of the time you were to knuckle through. I was a 250 pound manâ¦..and I was eating about 1,500 calories per day. A 1,500-calorie diet can help most men and women lose weight. When limiting your calorie intake, eat a variety foods from all the food groups so that you meet your daily vitamin and mineral needs. When you're trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. Your 1,500-calorie meal plan. DESSERT. This calculator also allows people to factor in their physical activity level to find their TDEE. On those days where you need more calories (hello leg day! All our meal plans are clinically approved, nutritionally balanced, calorie and carb counted, and can help if you want to lose weight. Based on a healthy, 1,500-calorie diet meal plan provided by The Dietary Guidelines for Americans, a man should eat one â¦ People can often lose weight successfully by maintaining a low calorie diet and exercising more. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12. This specific meal planâs calories and foods may not be appropriate for you. A 1,500-calorie diet will produce different results in different people, based on their individual metabolic rates, caloric needs and â¦ Due to reductions in basal metabolic rate that occur with aging, â¦ Recently I have upped my calorie intake to about 1500 calories. In this article, we discuss what the 1,500-calorie diet is and how to do it safely. A three-day meal plan can jumpstart your heart-healthy diet. amanda19902012 Member Posts: 4 Member Posts: 4. in Motivation and Support. I know this website says to aim for 1200 calories but I find myself going over to about 1500 calories. Aim for dinner to be between 425 and 525 calories. Physical activity also contributes to the TDEE. This specific meal planâs calories and foods may not be appropriate for you. 1200 is considered the minimum amount women should consume per day. One pound of fat is the equivalent of 3,500 calories. For a sedentary to a moderately active woman, roughly 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require around 2,400 per day. Thanks. If you're an active person, you may find you need more calories than what you calculated to feel satisfied during the day. Doctors also recommend that people follow the Physical Activity Guidelines for Americans. chevron_left PREV: Say Hello to ... a sample menu to show you what a 1,500-calorie day might look like on a 50/25/25 macro plan: BREAKFAST. To buy: Ball® Glass Regular Mouth Jars, bedbathandbeyond.com, $12 for 4. Calculating your basal â¦ According to the NHS the average woman and man need different amounts of calories per day to keep them fit and healthy. If you consume fewer calories than your body needs, you will lose weight. DINNER. All Right Reserved. You need a certain amount of calories for basic bodily functions, what's referred to as your basal metabolic rate, or BMR. Browse these healthy 500-calorie dinners for a 1,500-calorie diet. My mum says I look healthy enough, pink cheeks, red lips, shiney hair, just that mabey I'm a tad too thin :/ The choice comes down to personal preference. The 1,500-calorie diet is a diet plan that people may try when attempting to lose weight. All rights reserved. The AHA has a blanket recommendation of 2000 calories per day. If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. This plan should include three meals and two snacks each day. Many people praise the 1,500 calorie diet to lose those pounds/kilograms, but depending on your body type and sex, this may be difficult to accomplish. I ate 1800 calories for a few months, then 1600 for a few months, now back to 1800 for the past few weeks. If you're not sure, start with a 1,500-calorie meal plan (a calorie level that most people will lose weight on). I weight my food on a â¦ Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, meal plan that's designed by a registered dietitian, 7-Day Diet Plan to Lose Weight: 1,500 Calories, how many calories you should eat each day to lose weight, 7-Day Diet Meal Plan to Lose Weight at 1,500 Calories. Most people who consume 1,500 calories per day will lose weight at a healthy rate, with a couple of exceptions. Very restrictive diets may be difficult for some people to follow, so nutritionists may suggest: Research suggests that a healthful meal pattern should include breakfast, two or three meals a day, and regular fasting periods. For example, a 50-year-old sedentary woman who is 5â2â and weighs 140 pounds would need 1,450 calories per day to maintain her weight. Alright letâs get to the meal plan! In general, 1,500 â¦ The National Heart, Lung and Blood Institute says that women should not eat less than 1000 calories a day and men should eat more than 1200 calories a day. Can I still lose weight?? This isnât to say a 1,500-calorie diet wonât cause you to gain weight. If you're losing weight on 1,800 calories a day and you feel great, stick with that. For a while I was only eating between 300 and 700 calories a day. 1,500-Calorie Meal Plan for Women. Get Week 1 of the Keto-Friendly Meal â¦ I lost weight rapidly during this time. Setting a goal of 1,500 calories per day may be too low for some people, making it unsustainable over an extended period. I know a lot of people (mainly women), think that the magic calorie number is 1,200 but that is FAR from the truth. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) To calculate BMR, nutritionists may use the Mifflin-St Jeor equation: People can calculate their BMR using an online calculator. It depends on how many calories you burn in your day to day life whether or not you will lose at 1500 calories. Is It Better to Lose Weight on 1,500 Calories Instead of 1,200?. For most people, eating 1,500 calories a day shouldnât lead to weight gain. 1 small apple, sliced 1/2 cup nonfat plain yogurt sprinkled with 1/4 tsp cinnamon* *A sprinkle of cinnamon may boost weight loss, according to a study by the USDA. To get some ideas and examples of lower calorie â¦ It can be quite easy to reach 4000 calories a day if you are filling up on unhealthy, fast foods as they are loaded with calories and fats. Most people will lose weight following a 1,500 calorie diet. 800 calories a day. You starve it and it â¦ Always check with your doctor before starting a new meal plan. A 7-Day, 1,500-Calorie Diet, Designed by a Registered Dietitian You actually get to eat so much though. The U.S. government recommends that most men consume 2,500 calories a day while women should ingest closer to 2,200. Here are the nine reasons why you are eating 800 calories and not losing weight: â Miscalculating calories. Keep bumping until you start to feel satisfied with your food, can include more variety, have a treat of 10% of your food each day, sleep better, and notice you arenât a â¦ A weight loss coach may also help. For some women, the region of 1400-1600 calories is a maintenance amount (for others, this amount will lead to weight loss). Each person needs a different number of calories to sustain their bodily functions. If you calculate a daily calorie goal that's less than 1,200, set your calorie goal at 1,200 calories. Your diet should be healthy and balanced. Looking for a different calorie level? If you havenât lost weight following a 1,500 â¦ Day 1. We will definitely be sharing more meal plans soon! Try these easy 100-calorie snacks here. As a result, this diet may help some people lose weight. There are a number of different ways you can split up your meals; you could opt for 3 larger 500 calorie meals, 6 smaller 250 calorie meals or a mix and match of the two. 1200 is considered the minimum amount women should consume per day. Various factors affect how many calories a person needs in a day. If someone's TDEE is 2000 calories, then yes eating 1500 calories a day would cause them to lose weight (even 1900 calories a day would cause them to lose weight, just more slowly). Estimates range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. Do SARS-CoV-2 mutations affect its transmissibility? And at 1,500 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. If you feel hungry on a 1,350-calorie diet, slightly boost your calorie intake. These include foods with added sugar, fat, or salt. You don't HAVE to eat 1500 calories a day to lose weight. In this article, learn how to lose weight safely…, Many people wish to lose weight but find that trying one diet after another does not seem to work. Can I lose weight eating 1500 calories a day? If your daily goal is 1500 calories, here is a meal plan to help set you up for success. this link is to an external site that may or may not meet accessibility guidelines. If your current weight is 160 pounds and your goal is to lose 1 pound per week: 1,920 [calories] – 500 [calories] = 1,420 calories. Alright letâs get to the meal plan! When I decided I was happy with my weight, I upped my calories to about a 1000-1100. On the "Oxygen Magazine" website, registered dietitian Karen Ansel recommends about 0.75 grams of protein per pound of body â¦ 1500 Calories a Day While Exercising. However, unlike many of these popular diets, a 1,500 calorie diet doesnât restrict specific foods. By Jaclyn London, MS, RD, CDN, Good Housekeeping Institute The choice comes down to personal preference. The average, moderately active woman between the ages of 26â50 needs to eat about 2,000 calories per day to maintain her weight and 1,500 calories per day â¦ I'm 14, female, weigh 96lbs, 5ft 4" and i eat whatever I want till I'm full, I've counted it up and it comes to about 1500 calories a day. Please note! Instead, regular self-weighing was associated with: Daily self-weighing is relatively easy if people have scales at home, and it can work as a positive motivator. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal-breaker! A 1500 calorie diet plan might be right for you if youâre a female who gets regular exercise but youâre still seeking weight loss. This is a serious health threat that may be warded off by careful attention to nutrition. A low-calorie diet restricts the consumption of calories per day. ), try our 1,800 calorie meal plan. People can gain additional health benefits by engaging in physical activity. However, it is recommended not to reduce the caloric intake below 1,200 per day. By eating fewer calories and exercising regularly, people can create a calorie deficit, which can lead to weight loss. olive oil + 1 tsp. The following table summarizes the estimated daily calorie needs of adults, according to their age, gender, and activity level. I would say 1,500-1,800 is the minimum for most people. Eat less â¦ That would mean reducing your daily consumption to 1,500 calories per day if you are female and to around 1,900 calories per day if you are male. Eating smaller but more frequent meals might help reduce cravings and maintain energy levels. For some people, the 1,500-calorie diet may be a suitable diet plan for weight loss. Next week move to 1500. The exact number of calories that a person should eat per day to lose weight depends on several factors. The U.S. Department of Agriculture estimates that women need at least 1,600 calories per day, but it may be safe to consume fewer calories for weight loss. The 2015–2020 Dietary Guidelines for Americans recommend including the following foods in the diet: The guidelines also recommend avoiding certain foods. While motivation may drive healthful lifestyle decisions temporarily, long-term goals require permanent changes in habits. Every day your body requires calories to operate. Following a 1,500-calorie diet can help you meet your weight loss or maintenance goals. And when you're ready for more, try our 7-Day Diet Meal Plan to Lose Weight at 1,500 Calories. Use your afternoon snack to fill out the rest of the day's calories. For most people, 1,500 calories is less than the recommended daily calorie allowance. If someone's TDEE is 2000 calories, then yes eating 1500 calories a day would cause them to lose weight (even 1900 calories a day would cause them to lose weight, just more slowly). Being very active adds 300 calories for men and 250 calories for women. Itâs true that metabolism and hormones affect weight loss but their effect is â¦ Learn more about how to lose weight naturally. Avoid sugar and saturated fats, and instead eat low GI vegetables, fresh fruits, lean meat, fish and drink water, tea and coffee. If you feel hungry on a 1,350-calorie diet, slightly boost your calorie intake. Female energy needs have a broad bell shaped distribution and can change over time in response to diet and activity. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, 2015–2020 Dietary Guidelines for Americans, Physical Activity Guidelines for Americans, Gut bacteria can help rebuild the immune system. All our meal plans are clinically approved, nutritionally balanced, calorie and carb counted, and can help if you want to lose weight. Some weight loss plans suggest men should consume 1,500 to 1,800 calories each day and women should consume 1,200 to 1,500 calories each day to shed pounds safely. It will prove beneficial in the long run as well. This isnât to say a 1,500-calorie diet wonât cause you to gain weight. Women are especially affected by poor nutrition due to the looming threat of osteoporosis that often onsets in middle or advanced age. You also need calories to burn for the activities of daily living, such as preparing a meal, folding the laundry or brushing your teeth. What 1,500 Calories Looks Like on a Macro Diet. Related: 7-Day Diet Plan to Lose Weight: 1,500 Calories. 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories, 14-Day Clean-Eating Meal Plan: 1,500 Calories, 7-Day Mediterranean Diet Meal Plan: 1,500 Calories. I think I burn between ~1800-2400 per day, depending on my activity for the day. You dieted with little emphasis on exercise. Eating 1500 calories a day. SNACK. To determine how many calories a person needs to sustain bodily functions, they must know their total daily energy expenditure (TDDE). It contains 1,500 calories a day, at least five portions of fruit and vegetables and is carb-counted for you. Try some of these great lunch ideas for work. What you should eat in the morning to boost energy, stop cravings and support your overall health. I've heard 1500 calories a day to lose weight, 2000 calories a day is normal. A 1,500-calorie diet for men and women is an excellent weight loss plan, especially when including essential nutrients and vitamins. Following a weight loss plan can be challenging for some. Has any women lost any weight eating 1600 calories a day? Hence, a suitable diet would be around 1200 to 1500 cal. Should they eat less food? See what a day's worth of food looks like on a 1,500-calorie diet. Swiss and salami have had their day. Eating too many calories can cause weight gain, potentially leading to obesity, and other medical conditions, such as: Eating too little can also harm a person’s health. An 800 calorie diet allows a person to consume 800 calories per day in total. To keep energy levels up and hunger away, your healthy 1,500-calorie meal plan should include three meals of about the same size plus one snack, which means about 450 calories at each meal â¦ Anyways, coming back to the topic. Even if you fall on the low end of the spectrum, you likely need more than 1,500 calories per day to maintain your current weight and energy levels. What you may think is less than 1000 calories a day could be more than 1500 calories. How to eat 4000 calories a day. Eating 1,500 calories per day may be too many for people who are petite. Telling women they âburn 2,000 calories a dayâ sets many women up for failure even before they start. Browse these healthy 500-calorie dinners for a 1,500-calorie diet. Diets were about ignoring your body. Below that, it's hard to meet your nutrient needs-or to feel satisfied enough to stick with a plan. COVID-19: Which interventions reduce transmission? You can eat a variety of foods as long you donât exceed 1,500 calories per day, and still lose 20 pounds.. Learn how to ace hot chocolate charcuterie boards! 7 Day 1500 Calorie Meal Plan, Low Carb & High Protein Groceries for the Week Study finds that mindfulness does not actively reduce stress, COVID-19 live updates: Total number of cases passes 63.8 million. Itâs goal is to love you and help you feel good. Menopause, and the hormonal changes associated with it, often causes weight gain around the midsection, according to the Academy of Nutrition and Dietetics. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 1 slice of low fat, low sodium American cheese, three-quarters of a medium baked potato with margarine, Males: 10 x weight in kilograms (kg) + 6.25 x height in centimeters (cm) – 5 x age in years + 5, Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161, limiting added sugar to less than 10% of daily calories, limiting saturated fats to less than 10% of daily calories, consuming less than 2,300 milligrams of sodium per day, modification of healthy bacteria in the gut, a decrease in weight and body shape concerns. The PROBLEM is this: Your BODY wants to thrive â not deprive. Eat different food…, Losing weight effectively and keeping it down involves a number of factors, including being physically active, eating the right types of foods and…, People can eat 1,200 calories a day to lose weight safely by adding more filling foods, such as protein rich foods, to their diet. The TDEE is an estimate of how many calories a person needs in a day. Eating the minimum 0.36 grams of protein per pound of body weight can help you keep the muscle you have as you lose weight by eating 1,500 calories a day. Always check with your doctor before starting a new meal plan. On an extremely restrictive diet, the body cannot function properly, so conditions such as anorexia and bulimia can be very dangerous. Calorie requirements for weight loss generally range from 1,000 to 1,600 calories a day for women and 1,200 to 1,600 calories daily for men, according to the National Heart, Lung and Blood Institute.
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