In This ArticleView AllIn This ArticleHow to Calculate Your Daily Calorie NeedsBreakfastMorning SnackLunchAfternoon SnackDinner
In This ArticleView All
View All
In This Article
How to Calculate Your Daily Calorie Needs
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
What Does a 1,500-Calorie Day Look Like?
By calculating your daily calorie goal, you can get a more precise look at what your calorie level should be to set yourself up for successful weight loss. This simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.
To lose 1 pound/week: Aim for a deficit of 500 calories/day
To lose 2 pounds/week: Aim for a deficit of 1,000 calories/day
Example:
If your current weight is 160 pounds and your goal is to lose 1 pound per week:
160 [lb.] x 12 = 1,920 [calories]
1,920 [calories] – 500 [calories] = 1,420 calories
This formula is used in many clinical weight-loss trials and assumes the person using the equation is sedentary. If you’re an active person, you may find you need more calories than what you calculated to feel satisfied during the day.
The best gauge for whether you’re at the right level is how satisfied you feel (you shouldn’t be hungry all day!) and whether you’re losing weight. If you’re losing weight on 1,800 calories a day and you feel great, stick with that. The calculation is just a suggested starting point. As you lose weight, you may want torun the calorie-target calculation again, since your calorie needs may have changed.
For healthy weight loss, we don’t advise losing more than 2 pounds per week. If you calculate a daily calorie goal that’s less than 1,200, set your calorie goal at 1,200 calories. Below that, it’s hard to meet your nutrient needs or to feel satisfied enough to stick with a plan. And if you find that you’re losing too much weight too quickly, bump up your daily calorie intake to help you stay in that weight-loss zone of 1 to 2 pounds per week.
Here we show what a day’s worth of food looks like on a 1,200-calorie diet. And remember that plans such as these are meant to be used as a starting point for inspiration. Adjust as needed based on your personal preferences and individual needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Breakfast on a 1,200-Calorie Meal Plan
Ali Redmond
For breakfast, choose something between 250 and 300 calories.
Sample Breakfast:
TOTAL: 287 calories
Other breakfast ideas for a 1,200-calorie diet:
Avocado-Egg Toast(271 calories)
Blueberry-Banana Overnight Oats(285 calories)
All Greens Smoothie Bowl(270 calories)
Aim tokeep snacks around 50 to 100 calories.
Sample Snack:
TOTAL: 93 calories
Other snack ideas for a 1,200-calorie diet:
Strawberry-Chocolate Greek Yogurt Bark(34 calories)
Flourless Banana Chocolate Chip Mini Muffins(78 calories)
Peanut Butter-Oat Energy Balls(73 calories)
Lunch on a 1,200-Calorie Meal Plan
Aim tomake lunch 300 to 350 calories.
Sample Lunch:
TOTAL: 322 calories
Other lunch ideas for a 1,200-calorie diet:
Salmon-Stuffed Avocados(293 calories)
Tuna, White Bean & Dill Salad(296 calories)
Creamy Tomato Soup with Tortellini(322 calories)
Make a healthy choice that’s between 50 and 100 calories.
TOTAL: 62 calories
Dinner on a 1,200-Calorie Meal Plan
Aim tomake dinner between 400 and 500 calories.
Sample Dinner:
TOTAL: 443 calories
Other dinner ideas for a 1,200-calorie diet:
Minestra Maritata (Italian Wedding Soup)(415 calories)
American Goulash(418 calories)
Black Bean-Quinoa Bowl(500 calories)
Daily Total: 1,208 calories, 60 g protein, 158 g carbohydrates, 38 g fiber, 45 g fat, 1,190 mg sodium.
What Does a 2,000-Calorie Diet Look Like?
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
