If you are trying to lose weight, paying attention to how many calories you eat (and burn) per day may be one part of your weight loss strategy. Many people subscribe to calorie counting, or the CICO method (calories in, calories out) to help them drop pounds. And if that’s you, you may be wondering if eating 1,500 calories per day diet is an effective (and healthy) way to lose weight. To answer that question, we reached out to Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. First, you should know what the current guidelines are for calories. “The current recommendations set by the U.S. Dietary Guidelines for Americans go off of age, gender and activity level,” says Ehsani.
Males: For adult males. the recommendation is between 2,000-and 3,200 calories per day. This wide range is dependent on one’s activity level. So a sedentary 18-year-old may only need 2,400 while a very active one may need 3,200 or more calories per day.Females: For adult females, the range is between 1,600 to 2,400 calories per day. If a female is very active, they likely need closer to a higher range (or even much more), versus one who is mostly sedentary may only need closer to the lower range.
These are simply guidelines and are also very broad. “Everyone has very unique needs, which aren’t factored in these guidelines, such as a person’s health history, current medical conditions, and medications,” says Ehsani.
So is eating 1,500 calories a day ever safe?
“For healthy adults, it could be safe temporarily, but I would strongly advise against following such a low-calorie amount, as it likely will only offer temporary results and isn’t a healthy calorie plan to follow for long-term sustainable results and health,” says Ehsani. Here is an example of what a 1,500 calorie diet looks like:
Breakfast: 1 slice of whole-wheat toast, 1 tablespoon of almond butter, 1 cup of blueberries, 6 oz of Greek yogurt, plainLunch: ½ cup of brown rice, 1/2 cup of chickpeas, 1 cup of broccoli, 1/2 avocadoDinner: 4 oz salmon, 2 oz of whole wheat pasta, 1 tablespoon of pesto, ½ cup of mushrooms, ½ cup of zucchini, ½ cup of green peppers sauteed in 1 tsp of olive oilSnacks: 1 medium banana with 1 oz of walnutsDessert: 1 Hershey’s kiss
Daily Total: 1,500 calories, 78 g protein, 184 g carbohydrates, 40 g fiber, 60 g fat, 593 mg sodium
What are the risks of eating 1,500 calories per day?
Of course, there are groups who shouldn’t eat 1,500 calories per day under any circumstances. For example:
An athlete following such a low-calorie plan most likely will see a dip in their athletic performance and put themselves at higher risk for potential injuries.A person who is more susceptible to low blood sugar drops may experience dizziness, fatigue, or even faint if their blood sugar drops too low due to their low-calorie intake.A pregnant woman or even breastfeeding mom has higher calorie needs than others and should not be following such a low-calorie plan either. It could be harmful to themselves and the baby.
Another thing to consider that may impact your weight loss with a 1,500 calorie plan: How many calories you were eating prior to going on a 1,500 calorie diet. “If a person went from eating a high-calorie diet of 3,000 calories per day down to 1,500 calories per day, they likely would experience rapid weight loss,” says Ehsani. “A person may be happy with their quick success, but most people have a really hard time sustaining at such low calories each and every day.” She adds that once you resume eating higher and healthy calorie amounts, you may see your weight creep up again (and may gain even more weight back than where you were starting at). This can start a pattern of super unhealthy yo-yo dieting, and studies have shown that people who yo-yo diet also are also more at risk for certain health conditions like heart disease or diabetes. She adds that other risks can include an obsession with counting calories (which could lead to disordered eating) and missing out on macronutrients (carbs, fat or protein), as well as vitamin and mineral deficiencies.
The bottom line
While you most likely will see rapid weight loss when starting on such a restrictive calorie diet, according to Ehsani, the risks of eating so few calories outweigh the benefits. “It’s always best to first check with a nutrition professional like a registered dietitian or registered dietitian nutritionist before starting such a restrictive calorie plan,” says Ehsani. “A Registered Dietitian Nutritionist (RD/RDN) can determine what your specific needs are, not only based on only your age, gender and activity level, but also takes into account your history, medical health conditions, health and nutrition goals, medications, supplements, dietary restrictions, preferences, lifestyle, schedule and budget.” Next up: Here’s How Many Calories Your Burn Running
Sources
Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.
