In order to lose weight, you must eat fewer calories than you burn. A 1,500-calorie diet will help most people lose weight at a safe rate. You can take in satisfying portion sizes and even enjoy an occasional treat when eating 1,500 calories.
Rate of Loss
In order to lose 1 lb. of weight, you must create a negative calorie balance of 3,500 calories. The amount of weight you will lose on a 1,500-calorie diet depends on how many calories you burn daily. Larger, more active men tend to burn more calories daily than smaller, sedentary women. For you to lose 1 lb. per week on 1,500 calories, you need to burn at least 2,000 calories per day. Your body naturally burns calories throughout the day, but if you burn more calories through physical activity, you will lose weight more quickly, and if you burn fewer calories, you will lose weight at a slower rate.
Food Choices
Choose a diet that works for your personal preferences rather than following the latest low-fat or low-carb trend. "The New England Journal of Medicine" published a study in February 2009 showing that regardless of the ratio of fats, carbs and protein, people who reduced their calories below their burn rate lost weight. Healthy options like fresh fruits and vegetables, lean proteins, low-fat dairy and whole grains tend to contain fewer calories per serving than junk foods high in saturated fat and sugar, meaning you can eat more and feel more satisfied on your 1,500-calorie diet plan.
Strategy
At the very least, you should divide your 1,500 calories up over the course of three 500-calorie meals. If you will go longer than four hours between meals, consider making these meals about 400 to 450 calories each and adding in one or two 150- to 200-calorie snacks to prevent extraordinary hunger from sabotaging your weight-loss plans. Planning your meals first thing in the morning or even the night before can help you stick to your 1,500-calorie diet. Look up the menus for any restaurants you might visit to pick calorie friendly options and pack meals and snacks for times when you know you will not have access to healthy options.
Considerations
If you do not lose weight after a few weeks on a 1,500-calorie diet, you are probably overestimating the number of calories you burn and underestimating the number of calories you consume daily. A food diary may help you identify places where you are overeating and can help make you aware of higher-calorie foods. Instead of cutting calories even further, consider adding more physical activity like a daily 30-minute walk, to increase your calorie burn.
Caution
Men should not try to consume fewer than 1,500 calories a day to lose weight, unless under the supervision of a medical professional. If you are especially active, 1,500 calories may cause you to lose weight too rapidly and interfere with your energy levels. The Centers for Disease Control and Prevention recommend losing weight at the rate of 1 to 2 lbs. per week--going any faster may lead to dieting frustration and ultimate failure.
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