Is 1500 calories a day enough?

For many women who want to lose weight, 1,500 kcal is a moderate deficit. For most men and for very active women it is a large deficit, and 1,800 to 2,000 kcal may be more sustainable. Work out your maintenance calories first and subtract 300 to 600 kcal.

How much weight will I lose on 1500 calories a day?

It depends on your maintenance calories. If you normally burn 2,000 kcal a day, eating 1,500 creates a 500 kcal deficit, which is roughly 0.45 kg (1 lb) a week at first. Weight loss usually slows over time as your body gets lighter.

Can I swap meals between the plans?

Yes. Each meal lists its calories, so you can swap any meal for another with similar calories and protein. Our high protein meals guide has 30 options with the numbers for each.

1500, 1800 and 2000 calorie meal plans

Three simple, high-protein days of eating at 1500, 1800 and 2000 calories, made with everyday UK supermarket food. Use them as they are, or as a template for your own.

By the Calori team · Updated 21 October 2026 · 8 min read

Which calorie level is right for you?

A meal plan only works if the calories match your body. Find your maintenance calories with our calorie calculator, then pick the plan that is 300 to 600 kcal below it. As a rough guide:

1500 calories: suits many women aiming to lose weight, especially if they are shorter or not very active.
1800 calories: suits many men and more active women who want to lose weight steadily.
2000 calories: suits most men who want a gentle deficit, and is around maintenance for many women.

Every plan is high in protein (over 100 g a day) to keep you full and protect muscle while you lose fat. Calories are estimates based on typical supermarket products and will vary a little by brand.

1500 calorie meal plan

A moderate deficit for many women, or a steep one for most men.

Meal	Food	kcal	Protein
Breakfast	150 g 0% Greek yoghurt, 80 g berries, 30 g granola	250	18 g
Lunch	Chicken wrap: 1 wholemeal wrap, 100 g cooked chicken, salad, 30 g reduced-fat hummus	420	39 g
Snack	1 apple and 20 g almonds	180	4 g
Dinner	120 g salmon fillet, 150 g new potatoes, 150 g broccoli and green beans, 1 tsp olive oil	440	31 g
Evening	150 g skyr with 1 tsp honey	115	16 g
Drinks	Milk in tea and coffee through the day (about 150 ml semi-skimmed)	70	5 g
Total		1,475	113 g

1800 calorie meal plan

A deficit for many men and active women, or close to maintenance for smaller women.

Meal	Food	kcal	Protein
Breakfast	2 scrambled eggs on 2 slices wholemeal toast with 5 g butter	370	21 g
Lunch	250 g jacket potato, 100 g tuna, 1 tbsp light mayo, side salad	400	32 g
Snack	1 banana and 150 g 0% Greek yoghurt	185	16 g
Dinner	Chicken stir-fry: 150 g chicken breast, 200 g stir-fry veg, 1 tbsp oil, sauce, 75 g rice (dry)	650	43 g
Evening	20 g dark chocolate	110	2 g
Drinks	Milk in tea and coffee	70	5 g
Total		1,785	119 g

2000 calorie meal plan

A deficit for most men, or maintenance for many women.

Meal	Food	kcal	Protein
Breakfast	50 g porridge oats in 250 ml semi-skimmed milk, 1 banana, 1 tbsp peanut butter	495	20 g
Lunch	Chicken salad sandwich on wholemeal with light mayo, and an apple	420	33 g
Snack	30 g almonds and 150 g skyr	275	22 g
Dinner	Spaghetti bolognese: 125 g 5% beef mince, passata, veg, 75 g spaghetti (dry), 10 g parmesan	580	41 g
Evening	20 g dark chocolate and a piece of fruit	170	3 g
Drinks	Milk in tea and coffee	70	5 g
Total		2,010	124 g

Tips for sticking to a calorie-controlled plan

Batch cook dinners. The stir-fry and bolognese both keep in the fridge for two or three days.
Measure oil. A free pour of olive oil can be 200 kcal or more. Use a tablespoon or a spray.
Keep the protein. If you swap a meal, swap it for one with similar protein, not just similar calories.
Plan for drinks. A couple of pints or large glasses of wine can be 400 to 500 kcal. See calories in alcohol.
Close is good enough. Being within about 100 kcal of your plan most days is fine.

Make your own plan

Once you know your calorie and protein targets, building your own day is simple: pick a breakfast, lunch, dinner and snack that add up to your number, with 25 to 40 g of protein at each meal. Our list of 30 high protein meals gives the calories and protein for each, so you can mix and match.

If you would rather not add it all up yourself, Calori does it for you. Photograph each meal and it logs the calories and macros, showing exactly how much of your daily target is left.

Check first. Meal plans are general guidance for healthy adults. If you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating, speak to your GP or a dietitian.

Frequently asked questions

Is 1500 calories a day enough?: For many women who want to lose weight, 1,500 kcal is a moderate deficit. For most men and for very active women it is a large deficit, and 1,800 to 2,000 kcal may be more sustainable. Work out your maintenance calories first and subtract 300 to 600 kcal.
How much weight will I lose on 1500 calories a day?: It depends on your maintenance calories. If you normally burn 2,000 kcal a day, eating 1,500 creates a 500 kcal deficit, which is roughly 0.45 kg (1 lb) a week at first. Weight loss usually slows over time as your body gets lighter.
Can I swap meals between the plans?: Yes. Each meal lists its calories, so you can swap any meal for another with similar calories and protein. Our high protein meals guide has 30 options with the numbers for each.