Consuming 1,600 calories per day is appropriate for weight loss in some people and helps promote weight maintenance for other individuals. However a 1,600-calorie diet is not appropriate for everyone. General guidelines and regular body weight monitoring can help determine if this diet is right for you.
Background
The U.S. Department of Agriculture reports that in 2003, the average American calorie intake was 2,757 each day. Therefore in most adults, consuming a 1,600-calorie diet will help with weight loss. When calorie intake is reduced by 500 calories per day, weight loss occurs at a rate of about 1 Ib. per week.
Weight Maintenance
The National Institutes of Health provides calorie requirements for maintaining body weight in men and women. According to this source, a 1,600-calorie meal plan is appropriate for sedentary women ages 51 and older who are trying to maintain their current body weight.
Weight Loss
According to the National Institutes of Health, consuming 1,200 to 1,600 calories per day is usually effective for weight loss in the following groups of overweight individuals: men, women who weigh more than 164 Ibs. and women who exercise regularly. The 1,600-calorie meal plan is effective for weight loss if it helps you lose about 1 to 2 Ibs. of body weight each week.
1,600-Calorie Meal Plan
The U.S. Department of Agriculture Food Guide Pyramid, also called MyPyramid, helps create calorie recommendations for individuals based on characteristics such as gender, age, height, current body weight, activity level and weight goals. Using this resource, a 1,600-calorie meal plan is recommended for a 51-year-old woman who is 5 feet tall, weighs 140 Ibs., exercises less than 30 minutes per day and would like to gradually move toward a healthier weight.
Sample Meal Plan
The U.S. Department of Agriculture Dietary Guidelines for Americans 2005 provides meal plans for different daily calorie levels. According to the guidelines, when consuming 1,600 calories per day, limit your saturated fat intake to 18 g or less and consume about 2 cups of vegetables, 1.5 cups of fruits, 3 oz. of whole grains, 2 oz. of other grains, 5 oz. of lean meat or beans, 3 cups of milk, 22 g of oils and 132 extra discretionary calories each day.
References
- National Heart Lung and Blood Institute: Balance Food and Activity
- United States Department of Agriculture: U.S. Food Consumption Up 16 Percent Since 1970
- National Institutes of Health: Identification, Evaluation and Treatment of Overweight and Obesity in Adults
- U.S. Department of Agriculture: MyPyramid Plan
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
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