Quick Answer
Eating 1400 calories per day can be enough to lose weight for many people, but not everyone. Whether or not 1400 calories per day leads to weight loss depends on factors like your age, gender, current weight, activity levels, and metabolism. For some people, eating 1400 calories per day may be too low and difficult to sustain long-term. It’s generally recommended to only cut 500-1000 calories per day from your maintenance level for sustainable weight loss.
How Many Calories Should You Eat Per Day to Lose Weight?
The number of calories you should eat per day to lose weight depends on your individual needs. Here are some general guidelines:
- Women: 1200-1400 calories per day
- Men: 1500-1800 calories per day
However, this can vary significantly based on factors like:
- Current weight: The more you weigh, the higher your calorie needs.
- Activity level: Active individuals need more calories than sedentary ones.
- Age: Older adults may need fewer calories than younger adults.
- Metabolism: A faster metabolism allows for more calories.
To determine your personalized calorie target for weight loss, you can use an online calculator that takes into account your specific stats.
As a general rule, cutting 500-1000 calories per day from your maintenance level can lead to a steady, sustainable weight loss over time of 1-2 pounds per week. Cutting more than that is difficult to sustain and can lead to nutritional deficiencies, fatigue, and rebound binging.
Can You Lose Weight Eating 1400 Calories Per Day?
For many people, especially women, eating 1400 calories per day can lead to weight loss. However, it really depends on the individual.
Here are some factors that determine if 1400 calories is enough for weight loss:
- Gender: Men generally need more calories than women due to having more muscle mass. 1400 calories may lead to a deficit for many women but be too low for most men.
- Current weight: Heavier individuals need more calories for maintenance than lighter individuals. 1400 calories is very low for a 200 pound person but may create a deficit for a 150 pound person.
- Activity level: If you are very active with cardio and strength training most days, 1400 calories likely won’t be enough to fuel your workouts and recovery. Sedentary people will fare better with the lower intake.
- Age: Older adults tend to need fewer calories than younger adults. 1400 calories may be a better target for those over age 60.
- Metabolism: People with naturally fast metabolisms can get away with more calories than slow metabolizers.
As you can see, someone’s success with a 1400 calorie target depends on their unique circumstances. The best way to find out if it’s appropriate is through tracking.
How to Figure Out if 1400 Calories is Right for You
If you want to see if eating 1400 calories per day could lead to weight loss for you, try tracking your intake accurately for 1-2 weeks using an app like MyFitnessPal or LoseIt.
Weigh yourself daily and take weekly averages. If the scale weight is trending down at a rate of about 1-2 pounds per week eating 1400 calories daily, then this intake level is likely a good target for you right now.
If you are not losing weight eating 1400 calories per day, then you will likely need to reduce your intake further to see a deficit. Keep in mind that your calorie needs can change over time as your stats change. Regular monitoring of your weight, intake, and activity levels is key.
Benefits of Eating 1400 Calories Per Day
Here are some potential benefits of eating around 1400 calories daily for weight loss:
- Promotes fat burning if in a deficit
- Leads to weight loss at a steady, sustainable pace
- Easier to meet micronutrient needs than very low calorie diets
- Allows for a wide variety of nutritious foods
- Less likely to cause rebound binging than more restrictive diets
- More satisfaction from meals due to better portion sizes
For many people, 1400 daily calories with a balanced diet and regular exercise can be an effective and sustainable target for losing body fat. It’s not overly restrictive, so it may be easier to stick to long-term than a 1200 calorie diet.
Risks and Drawbacks of Eating 1400 Calories Per Day
While eating 1400 calories per day can promote weight loss for some people, there are some potential downsides to consider:
- May be too low for men and very active people
- Can lack adequate fuel for intense exercise
- May lead to nutritional deficiencies long-term if diet isn’t balanced
- Can cause fatigue, irritability and trouble concentrating
- May increase cravings and likelihood of binging
- Not suitable for adolescents, children, or those trying to build muscle
- Requires tracking intake and weighing food which can be burdensome
As you can see, a 1400 calorie target has some drawbacks and won’t work for everyone’s goals. It should be considered a temporary dieting approach if used.
Healthy Meals and Snacks to Eat on a 1400 Calorie Diet
To meet a daily 1400 calorie goal while getting balanced nutrition, here are some healthy meal ideas:
Breakfast Options:
- Oatmeal made with lowfat milk, berries and chopped nuts
- Scrambled eggs with sauteed veggies
- Plain Greek yogurt with fruit and chia seeds
- Peanut butter and banana on whole grain toast
Lunch Ideas:
- Turkey sandwich on whole wheat with lettuce, tomato and avocado
- Salmon salad with leafy greens, tomatoes and balsamic vinaigrette
- Veggie and brown rice soup
- Tuna mixed with Greek yogurt, celery, lemon juice and dill
Dinner Options:
- Sheet pan chicken fajitas with peppers and onion
- Shrimp stir fry with broccoli slaw over cauliflower rice
- Turkey tacos with avocado
- Veggie pizza on a cauliflower crust with light cheese
Snacks:
- Apple slices with natural peanut butter
- Celery sticks with hummus
- Kale chips
- Plain Greek yogurt with berries
- Edamame
- Boiled eggs
- Cottage cheese with tomatoes
Choose whole, minimally processed foods as much as possible and watch portion sizes. Meal planning is key to meeting calorie and nutrient needs.
Sample 1400 Calorie Diet Meal Plan
Here is a sample one day 1400 calorie meal plan:
Breakfast (300 calories)
- 1 cup Greek yogurt (130 calories)
- 1/2 cup raspberries (30 calories)
- 2 tablespoons slivered almonds (90 calories)
- 1 cup green tea (0 calories)
Lunch (400 calories)
- Chef salad: 2 cups romaine lettuce (20 calories), 3 oz grilled chicken breast (140 calories), 1 hardboiled egg (80 calories), 1/4 cup cherry tomatoes (15 calories), 1/4 avocado (60 calories), 1 tablespoon balsamic vinaigrette (45 calories)
- 1 cup vegetable soup (100 calories)
Snack (200 calories)
- 1 medium apple, sliced (95 calories)
- 2 tablespoons natural peanut butter (190 calories)
Dinner (500 calories)
- 4 ounces salmon, grilled (200 calories)
- 1 cup quinoa (222 calories)
- 1 cup steamed broccoli (30 calories)
- 1 cup green tea (0 calories)
Total: 1400 calories
This sample menu provides a balanced mix of protein, healthy fats, complex carbs and fiber at around 1400 calories. You can swap different proteins, veggies and healthy fats based on your preferences.
How to Create a Custom 1400 Calorie Diet Plan
Here are some tips for creating your own custom 1400 calorie weight loss diet plan:
- Calculate your calorie target using an online TDEE calculator. 1400 is just a general recommendation.
- Aim for a meal plan that has 25-35% of calories from protein, 30-35% from fats, and the rest from complex carbs and fruit.
- Use MyFitness Pal or a similar app to build your meal plan and save your common meals and snacks.
- Focus on getting at least 25-30 grams of protein per meal.
- Include foods you enjoy eating for better compliance. Try new recipes regularly for variety.
- Plan 3 meals and 1-2 snacks each day.
- Include a wide variety of non-starchy veggies and low sugar fruits.
- Watch portions of condiments, dressings, oils, cheese and nuts – they add up fast.
For sustenance on a 1400 calorie diet, lean proteins like chicken, fish, eggs and Greek yogurt are your friends. Pair them with plenty of vegetables and moderate amounts of whole grains, beans, nuts, seeds and healthy fats.
Choosing the Right Calories for Weight Loss
It’s not only about calories – to lose weight sustainably, be mindful of choosing nutritious calories from whole foods. Here are some tips:
- Focus on getting protein from lean poultry, fish, Greek yogurt and plant sources like beans, lentils and tofu.
- Choose healthy fats like olive oil, avocado, nuts, seeds and fatty fish like salmon.
- Pick complex carbs that are high in fiber like oats, quinoa, brown rice, starchy vegetables and fruits.
- Hydrate with water, unsweetened tea and coffee. Avoid liquid calories from juice, pop and alcohol.
- Limit processed snack foods, sweets, fried foods, fast food and foods with added sugars.
- frozen Fruits and vegetables with low sodium are as nutritious as fresh at a lower cost..
Exercise Recommendations for Losing Weight with a 1400 Calorie Diet
While diet drives most weight loss results, adding regular exercise provides many benefits:
- Burns extra calories to create a larger daily deficit
- Helps preserve lean muscle mass in a calorie deficit
- Improves cardiovascular and metabolic health
- Increases calories burned at rest by building muscle
- Boosts mood, energy and motivation
Aim for 150-300 minutes of moderate exercise per week, such as brisk walking, cycling or water aerobics. Also aim for 2-3 strength training sessions per week. Start slow if new to exercise and gradually increase over time. Talk to your doctor before significantly increasing physical activity.
Conclusion
Eating around 1400 calories per day can lead to weight loss if it puts you in a calorie deficit. However, this target is too low for many people, especially men and active individuals. It’s best to use an online TDEE calculator to get your personalized calorie target and then aim for a 500-1000 calorie per day deficit from that through a combination of diet and exercise. Eat plenty of protein, veggies and whole foods and you can successfully and sustainably lose weight on a 1400 calorie diet. Monitor your weight, energy and nutrients and adjust your intake if needed.
