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1,500-Calorie Diet for Men

by 
author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
1,500-Calorie Diet for Men
If weight loss is your goal, a 1,500-calorie diet may be appropriate. Photo Credit: marilyna/iStock/GettyImages

Diets containing 1,500 calories per day are considered weight-loss diets for the majority of men. In fact, Harvard Health Publications reports that 1,500 calories is the lowest amount a man should eat daily to lose weight — unless supervised by a medical professional.

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Using a 1,500-calorie meal plan helps overweight men stick to a 1,500-calorie daily allotment for weight loss. To calculate how many calories a day you need to lose weight and to keep track of what you eat on a daily basis, you can use an app like LIVESTRONG.COM's MyPlate.

Calorie Requirements

In general, 1,500-calorie diets are effective for overweight men trying to lose excess body weight — and who want to do so without the need for medical supervision. Eating fewer than 1,500 calories daily increases a man’s risk for developing nutrient deficiencies.

The National Heart, Lung and Blood Institute suggests adult men often require 2,000 to 3,000 calories daily to maintain healthy body weights, and active men generally need 2,400 to 3,000 calories per day.

Fruits and Vegetables

When eating 1,500 calories per day, men should consume 1.5 cups of fruits and 1.75 cups of vegetables — based on healthy meal plans provided by the Dietary Guidelines for Americans 2015-2020.

A 1-cup equivalent from the fruit and veggie group equals 1 cup of fresh fruits or vegetables, 1 cup of fruit or vegetable juice, 2 cups of leafy greens or one-half cup of dried fruit, according to ChooseMyplate.gov.

Protein and Grains

Protein is useful for weight loss because it increases satiety and energy expenditure, according to a 2009 study published in the “Journal of Nutrition.” Fiber, abundant in whole grains, also boosts satiety because it digests slowly in your body.

When eating 1,500 calories per day, men should aim for 4.5 ounces of protein foods and 5 ounces of grains. One ounce of protein equals 1 ounce of meat, one egg, 2 ounces of tofu, 1/2 ounce of nuts, 1/4 ounce of legumes or 1 tablespoon of nut butter — while a 1-ounce equivalent of grains is one slice of bread, 1 cup of ready-to-eat cereal or 1/2 cup of cooked rice, pasta or oatmeal, notes ChooseMyPlate.gov.

Dairy and Oils

According to the Dietary Guidelines for Americans 2015-2020, men eating 1,500 calories a day need 2.75 cups of dairy foods and about 4 teaspoons from the oils food group each day.

ChooseMyPlate.gov reports that a 1-cup equivalent from the dairy group equals 2 cups of cottage cheese, 1 cup of milk or yogurt or 1.5 ounces of hard cheese — while 1 teaspoon from the oils group equals 1/3 ounce of nuts, 1 teaspoon of vegetable oil, eight large olives, 1.5 teaspoons of peanut butter or 1 tablespoon of Italian salad dressing.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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