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1500 Calories A Day | Is This Diet Healthy?

1500 Calories A Day | Is This Diet Healthy?

Looking to lose weight but not sure how to arrange your diet to encompass your new fitness and health goals? More than anything, your daily caloric total needs to be less than what your body naturally burns and you’ll lose weight. Here we’ll find out the pros and cons of utilizing the approach of the 1500-calorie diet and how it can help and even possibly hurt your fitness goals.

Keep your mind open when thinking about how eating less calories could actually keep you from continuously losing weight.

Pros of the 1500 Calorie Diet

The 1500-calorie diet is pretty basic in a nutshell – the calories you consume total around 1500 in a given day that is made up healthy options for the most part. The theory is that if you stick to this calorie total you will keep yourself from overeating your caloric goal and thus keeping your weight the same or dropping in weight.

Weight loss is definitely possible when eating at a caloric deficit, especially for those that might live a more sedentary lifestyle with an office job or those not able to make it to the gym as often as others. At the end of the day, calories in versus calories out is the name of the game so eating less than you’re burning will help you lose weight.

Cons of the 1500 Calorie Diet

There are a few issues with the 1500-calorie diet and the main flaw is that there is no progression. If your body is used to eating say around 2500-3000 calories, cutting your calories cold turkey by 1000-1500 could have some adverse impacts. For example, the effects of dropping such drastic calories all of a sudden will create some serious mood swings. Without the inflow of insulin you may be used to and just the feeling of being hungry all the time, your body will go into a little bit of shock and disapprove with your choice of dropping calories.

1500 calorie diet

Another con to this diet goes back to the theory of no progression. Once your body becomes used to eating 1500 calories, you will lose some weight but this won’t last forever. After your metabolism slows down from having to process less food than your body’s used to, it won’t have a reason to keep ramping up to burn additional fat stores once initial fat is burned. This can present a problem down the road when the weight isn’t coming off as easily as it did initially and will cause you to either drop calories again or increase exercise.

Sample Meal Plan

If you’re intrigued and maybe persuaded to giving this a try, follow this sample meal plan to get your fitness goals in the right direction!


  • 1 cup (250g) nonfat cottage cheese
  • 1 cup (80g) strawberries
  • Sprinkled with cinnamon


Large salad made with:

  • Leafy greens (lettuce, spinach) – any amount
  • 1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
  • 3 ounces (85g) grilled chicken breast
  • ½ cup (150g) cooked white beans
  • 2 tablespoons (30g) reduced-calorie salad dressing
  • 1 tangerine


  • 1 ounce (30g) soy nuts
  • Carrot and celery sticks


8 ounces (200g) grilled salmon with lemon

  • 2 cups (160g) steamed green beans with garlic
  • ½ cup (150g) cooked brown rice
  • Mixed leafy greens salad – any amount
  • 2 Tablespoons (30g) reduced calorie salad dressing


  • 1 orange

Take-Home Message

If you’re one that maybe has trouble sticking to a neat and tidy meal plan that only allows you to eat certain foods at certain times, give the 1500-calorie diet a try and just stick to your macros. Know that switching up your caloric intake and having “re-feed” days and low carb days will help you to keep burning fat and dropping your weight.

Dig deep and drop your calories slowly to that 1500 mark and stick to the basics to help you lose some serious weight!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Tyler Stark

Tyler Stark

Writer and expert

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