How much weight someone loses by eating 1,350 calories a day depends on that person's daily energy expenditure. Losing weight is an equation of calories expended minus calories consumed, and it takes a 3,500 calories deficit to lose 1 lb. A person who burns 1,850 calories a day can lose 1 lb. a week on a 1,350 calories a day diet, while someone who burns 2,350 calories a day can lose 2 lbs. in a week.
Time Frame
The National Heart, Lung and Blood Institute recommends losing weight at a pace of 1 to 2 lbs. per week. This means creating a daily calories deficit between 500 and 1,000 calories per day. If you are eating 1,350 calories a day, then make sure you are using at least 1,850 calories a day in order to lose 1 lb. per week.
Calculation
To identify how much weight you can lose on any calories-restricted diet, first calculate how many calories you need per day. Daily energy needs combine calories burned at rest plus calories expended through physical activities. Use an online calculator such as the one from the American Cancer Society (see "Resources") to identify your daily needs, then subtract 1,350 calories to see your deficit for the day.
Warning
Reducing calories to levels that are too low for your body's daily needs can lower your metabolism and increase binging. These things can lead to weight gain rather than weight loss. An active person who expends 2,500 calories a day can still lose 1 lb. per week eating 2,000 calories a day. Focus on a deficit that will result in moderate and sustainable weight loss for you, rather than a set number like 1,350 calories.
Approaches
Reducing daily intake to 1,350 calories requires planning to ensure all nutrient needs are met. The American Dietetic Association offers public nutrition information from the nation's top registered dietitians, including calorie-saving tips on portion control and choosing low-calorie beverages.
Resources
Many tools are available to track daily calorie consumption. The Mayo Clinic provides an interactive tool for reading food labels. Understanding calories per serving size is an important tool for controlling weight. Furthermore, many online weight loss communities provide tools to find calorie content for foods that are not labeled, such as fruits, vegetables and meat.
Member Comments