Cutting calories is one of the ways that people commonly lose weight. This would involve trimming as much as a quarter of your daily calories while still meeting your recommended daily nutritional needs. While the very thought of this may take you aback, there are strategies to help you achieve these goals without feeling deprived or risking malnourishment.

How to Set a Weight Loss Goal

As a rule of thumb, if you are attempting to lose weight, take the number of calories you need each day to maintain your current weight and subtract 500 of those calories to lose one pound per week. This is because one pound of fat equals roughly 3,500 calories.

For a sedentary to a moderately active woman, roughly 2,000 calories are needed each day to maintain the current weight, while a sedentary to moderately active man would require around 2,400 per day.

That would mean reducing your daily consumption to 1,500 calories per day if you are female and to around 1,900 calories per day if you are male. In either instance, that wouldn't leave a lot of room for any extra snacks, toppings, or treats, so planning is key.

Planning Wisely

Since you will not be eating all that many calories, you need to be extra-careful about the foods you choose. Much of the focus would be placed on eating nutrient-dense foods that are low in calories and fat but high in fiber and protein. These would include high-fiber fruits and vegetables, 100-percent whole grains, nonfat dairy, and lean sources of meat and non-meat protein.

To diet safely, refer to the dietary reference intake (DRI) table in the 2015-2020 Dietary Guidelines for Americans. It outlines the amount of nutrients you need each day to maintain good health.

For a daily 1,500-calorie diet, your DRI would be:

Total fat: 33 to 58 grams
Total Protein: 46 to 56 grams
Total Carbohydrates: 130 grams
Sodium: 2,300 milligrams
Sugar: No more than 20 to 36 grams
Cholesterol: No more than 200 to 300 grams
Saturated Fat: No more than 15 grams
Fiber: 28 to 33.6 grams

Based on these parameters, your menu could vary slightly depending on whether you are restricting sugar or not. To this end, here is what your menu plan might look like:

Sample 1500-Calorie Menu 1

Breakfast

One slice of whole grain toast with one tablespoon almond butter
One hardboiled egg
One orange
One cup of plain coffee or tea

Lunch

Two slices of whole grain bread, two ounces sliced of roast beef, one slice of Swiss cheese, and one tablespoon of mustard
One-half cup sliced of carrots
One cup of nonfat milk as a beverage

Dinner

One three-ounce chicken breast fillet with two tablespoons salsa
One cup of cooked broccoli with lemon juice
One-half cup of cooked black beans
One whole wheat dinner roll with one teaspoon of butter
One small glass of white wine

Snacks

One nectarine
Several glasses of water
Three-quarter cup of plain yogurt with one tablespoon of honey
One-half cup blueberries
Ten pecan halves
One cup sweetened grapefruit juice

Nutrition Information

Total Calories: 1,498
Total Fat: 20.5 percent (35 grams)
Total Protein: 23 percent (89 grams)
Total Carbohydrates: 51.7 percent (201 grams)
Sodium: 1,934 milligrams
Sugar: 87 grams
Cholesterol: 295 mg
Saturated Fat: 6 grams
Fiber: 32 grams

Sample 1500-Calorie Menu 2

This menu is designed for people who need to watch their sugar intake, including people with diabetes and prediabetes. In place of sugar, non-nutritive sweeteners are used.

Breakfast

One-cup of cooked oatmeal with one-half ounce walnuts
One-cup of nonfat milk
One half grapefruit
One or two packets of sucralose or stevia sweetener

Lunch

A salad with one cup of spinach, one ounce of feta, one-half cup cherry tomatoes, and two tablespoons of balsamic vinegar (no oil)
Three ounces baked salmon (no oil)
One diet soda

Dinner

Six ounces of peeled shrimp with one small diced green pepper sautéed in one tablespoon of olive oil and garlic
One cup cooked brown rice
One small 100-percent whole grain dinner roll
Water with a lemon or lime slice

Snacks

Two cups of air-popped popcorn (no butter)
One apple
One serving low-fat, sugar-free, fruit-flavored yogurt
One cup strawberries
Two-thirds cup raw baby carrots with one ounce of fat-free dip
Several glasses of water with slices of lemon or lime

Nutrition Information

Total Calories: 1,496
Total Fat: 22.4 percent (37 grams)
Total Protein: 26.4 percent (99 grams)
Total Carbohydrates: 51.3 percent (193 grams)
Sodium: 1,496 mg
Sugar: 49 grams
Cholesterol: 428 milligrams
Saturated Fat: 11 grams
Fiber: 25 grams

You can compare this menu plan with that of a 1,700 calorie diet.

A Word From Verywell

Before starting any diet program, speak with your doctor to ensure it is appropriate for your age, weight, current health, and current fitness.

Under no circumstance should you consume fewer than 1,200 calories per day for a woman or 1,700 calories for a man without the expressed consent and oversight of your doctor.

Two Sample Menus for a 1,500-Calorie Diet

Approaching Weight Loss Sensibly and Safely