When struggling to lose weight, creating a calorie deficit either by eating less or rising physical activity is necessary. Many people choose to follow a 1500 calories meal plan to lose weight to jumpstart fat loss and control their food intake. This article explains how to follow a 1500 calories meal plan to lose weight, including foods to eat, foods to avoid and tips for healthy, long-term for quick weight loss.
Understanding Calorie Needs In 1500 Calories Meal Plan
While 1500 calories meal plan to lose weight may be a good guideline for many people, be sure to calculate your exact needs to optimize your quick weight loss journey number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health.It’s important to estimate how many calories in 1500 calories meal plan your body requires to both maintain and lose weight when determining your needs.To calculate your overall calorie needs in 1500 calories meal plan to lose weight , it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure.The easiest way to determine your TDEE is by using an online calculator or the Mifflin-St. Jeor equation, a formula in which you plug in your height, weight and age.
Here is the Mifflin-St. Jeor equation for both men and women:
Men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5
Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161
To calculate your TDEE, the answer from the Mifflin. St. Jeor equation is then multiplied by a number corresponding to your level of activity, known as an activity factor.
- Sedentary: x 1.2 (sedentary individuals who perform little to no exercise)
- Lightly active: x 1.375 (light exercise fewer than 3 days per week)
- quite active: x 1.55 (moderate exercise mainly days of the week)
- Very active: x 1.725 (hard exercise each day)
- Extra active: x 1.9 (strenuous exercise 2 or more times per day)
After determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, calories can be adjusted depending on your weight loss goals with this meal plan to lose weight.
Creating a Calorie Deficit for quick weight loss
While quick weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat. Typically, a reduction of 500 calories meal plan to lose weight per day is suggested to lose 1 pound (450 grams) per week. Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of quick weight loss is much slower.
Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates. For example, a review of 35 studies observed weight loss of 0.004–2.5 pounds (0.002–1.13 kg) per week when calories were restricted by 240–1,000 calories per day.
Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1–2 pounds (0.5–1 kg) per week. However, since quick weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected. Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.