How to Follow a 1500 Calorie Diet
Discover how to follow a 1500 calorie per day diet. Sample menu, macro split and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 176 lbs
Sedentary man, 30 years old, 187 lbs
Why 1500 calories?
1500 calories is often the sweet spot for weight loss. It's low enough to create a significant deficit for most profiles, but high enough to cover nutritional needs and maintain energy. It's the minimum recommended for men.
Who is the 1500 calorie diet for?
This diet suits active women or medium-height women, as well as sedentary men. For a sedentary 132 lb woman, 1500 kcal might be close to maintenance. Calculate your TDEE to verify you're creating a deficit.
Ideal macro split at 1500 calories
At 1500 kcal, aim for: 100-120g protein (400-480 kcal), 45-60g fat (400-540 kcal), the rest in carbs (about 500-700 kcal or 125-175g). This distribution promotes satiety and preserves muscle mass.
Staying consistent long-term
1500 calories is sustainable over several months. The key is meal variety and regular tracking. Voical helps you stay on target while maintaining the flexibility needed to stick with it long-term.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 1500 Calorie Diet
The 1500 calorie diet offers an excellent balance between effective weight loss and satisfying eating. Here’s how to apply it successfully.
Who Is the 1500 Calorie Diet For?
Ideal for:
- Active women (500-600 kcal deficit)
- Medium to tall women (adequate deficit)
- Sedentary men (600-700 kcal deficit)
- Medium-term weight loss
Potentially insufficient for:
- Active men (aim for 1800-2000 kcal)
- Regular athletes
- Very tall people
Potentially too high for:
- Very petite, sedentary women (consider 1200-1300 kcal)
Sample 1500 Calorie Menu
Sample Day - Option 1
| Meal | Kcal | Details |
|---|---|---|
| Breakfast | 350 | 2 scrambled eggs, 2 slices whole wheat bread, 1 fruit |
| Lunch | 500 | 5 oz grilled chicken, 5 oz brown rice, unlimited vegetables |
| Snack | 150 | 5 oz plain Greek yogurt, 1 tsp honey |
| Dinner | 450 | 5 oz salmon, large composed salad, light vinaigrette |
| Evening snack | 50 | 1 apple |
Sample Day - Option 2
| Meal | Kcal | Details |
|---|---|---|
| Breakfast | 400 | Protein smoothie (milk, banana, oats, whey) |
| Lunch | 450 | Buddha bowl (quinoa, chickpeas, vegetables, avocado) |
| Snack | 200 | 1 oz nuts, 1 orange |
| Dinner | 450 | 3-egg omelet, mushrooms, spinach, feta |
Macronutrient Distribution
Recommendation for 1500 kcal:
- Protein: 110g (440 kcal - 29%)
- Fat: 55g (495 kcal - 33%)
- Carbs: 140g (565 kcal - 38%)
This distribution promotes:
- Satiety through protein and fat
- Muscle preservation
- Stable energy throughout the day
Strategies for Success
- Meal prep: Preparation prevents impulsive decisions
- Protein at every meal: Minimum 25-30g per main meal
- Vegetables galore: Volume without excess calories
- Hydration: Minimum 2L water helps with satiety
- Daily tracking: Precision is the key to success
Why Voical Can Help You
At 1500 calories, you have more flexibility than at 1200 kcal, but tracking remains essential. Voical lets you quickly verify you’re meeting your goals while leaving room for occasional treats.