At 200 lbs., a 1,500-calorie diet is likely enough to promote weight loss, but the results will vary from person to person. Not only does your body weight influence results, but your height, gender, age and level of physical activity also play roles in how much weight you'll lose. Each of these factors has a direct impact on energy expenditure, which affects calories burned.
Basal Metabolic Rate
To determine how much weight you can lose on a 1,500-calorie diet plan, start off by figuring out your basal metabolic rate. This is done by using a fairly simple equation based on your gender. For men, take 66 + (12.7 x height in inches) + (6.23 x weight in pounds) - (6.8 x age in years). Women take 655 + (4.7 x height in inches) + (4.35 x weight in pounds) - (4.7 x age in years).
Activity Level
Multiplying your basal metabolic rate by your level of activity can then give you your body's current caloric need. Activity levels are given a numeric value based on their frequency. If you get little to no exercise, multiply your BMR by 1.2. For one to three days of exercise, multiply by 1.375. Three to five days of exercise is worth 1.55, while six to seven days is worth 1.725. If you get exercise more than seven times a week, multiply your BMR by 1.9.
Caloric Need
A 40-year-old male weighing 200 lbs. at a height of 5 feet, 9 inches has a basal metabolic rate of 1,916 calories, whereas a woman of the same weight, height and age has a basal metabolic rate of 1,661 calories. With little to no exercise, these two individuals are looking at a caloric need of 2,299 calories and 1,993 calories, respectively.
Caloric Deficit
It takes a deficit of 3,500 calories to lose 1 lb. of fat. In the two aforementioned cases, eating 1,500 calories a day generates a deficit of almost 800 calories for the man and almost 500 calories for the woman. This translates into a weight loss of over 1 ½ lbs. and 1lb. each week, respectively. Remember, this is with diet alone. Increasing your level of physical activity will increase results.
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