When trying to lose weight and cut body fat, one of the most important factors is your daily calorie intake. Many people aim for 1500 calories per day when cutting, but is this the optimal number?
What Does “Cutting” Mean?
Cutting refers to entering into a calorie deficit in order to lose body fat and “cut up” or get leaner. This is in contrast to “bulking”, where someone is in a calorie surplus to gain muscle mass.
When cutting, the goal is to lose fat while preserving as much muscle mass as possible. This is achieved through:
- Being in a calorie deficit – consuming fewer calories than you burn
- Eating sufficient protein – around 0.7-1g per pound of body weight
- Continuing to lift weights and train to maintain muscle mass
- Potentially increasing cardio to help burn more calories
Finding the right calorie intake for cutting means consuming fewer calories than your maintenance level, while not overly restricting calories to the point of losing muscle.
Is 1500 Calories a Good Target?
Whether 1500 calories is a good target for cutting depends on several factors:
Your Maintenance Calories
Your maintenance level, or total daily energy expenditure (TDEE), plays a big role in determining how low you should go for cutting. This is an estimate of the total number of calories your body needs to maintain its current weight.
To determine your TDEE, you can use an online calculator that factors in your:
- Age
- Weight
- Height
- Activity level
In general, you’ll want a calorie deficit of about 20-25% below your TDEE for an effective cut. So if your TDEE is:
- 2000 calories – aim for 1500-1600 calories
- 2500 calories – aim for 1900-2000 calories
- 3000 calories – aim for 2250-2400 calories
As you can see, 1500 may be too low if your TDEE is higher than 2000 calories per day.
Your Weight Loss Goals
The more aggressive you want your cut to be, the lower you would set your calories. Aim to lose around 1-2 pounds per week for a moderate cut. To achieve this, you’ll need a daily deficit of 500-1000 calories.
So if your goal is faster fat loss, 1500 calories may be a reasonable target. For a slower or lean bulk, you may want to stick closer to your TDEE.
Your Body Composition
Your existing body fat percentage can help determine what deficit to use. If you’re starting out at a higher body fat percent, you can usually handle a bigger deficit without losing muscle or feeling lethargic.
Here are some general recommendations based on body fat percentage (for men):
| Body Fat Percentage | Recommended Calorie Deficit |
|---|---|
| 6-14% (Athletic) | 300 calorie deficit |
| 15-19% (Fitness) | 500 calorie deficit |
| 20%+ (Average) | 750+ calorie deficit |
As you can see, the leaner you are, the smaller your calorie deficit should be. So 1500 calories may be too low for someone under 15% body fat.
Benefits of 1500 Calories for Cutting
Here are some potential benefits of a 1500 calorie cutting diet:
Fast Weight Loss
1500 calories likely puts most people into a significant calorie deficit, leading to relatively fast weight loss. For many, this calorie intake makes it easy to maintain a 1000+ calorie daily deficit.
Appetite Suppression
Getting 50% or more of your calories from protein can help control hunger and appetite. 1500 calories allows for very high protein intakes of 150+ grams per day.
Improved Insulin Sensitivity
Low-calorie diets, especially those higher in protein and fat, may improve insulin sensitivity and blood sugar regulation.
Allows for Cardio and Activity
With a lower calorie target, you’ll have more room in your diet if including high activity like cardio, sports, or daily steps.
Potential Drawbacks of 1500 Calories
However, very low calorie cutting also comes with some downsides:
Loss of Muscle Mass
Overly restrictive diets lead to higher protein breakdown and loss of metabolic muscle tissue. Make sure to intake enough protein and lift weights to counteract this.
Fatigue and Low Energy
Big calorie deficits can leave you tired, both in the gym and in your daily life. Performance during training may also decline.
Increased Cortisol
The metabolic stress of crash dieting can elevate cortisol and lead to symptoms like sleep problems, mood changes, and hormonal changes.
Binges and Cravings
Restrictive diets lead to cravings and often binge episodes, sabotaging your progress. Allowing for some flexibility can help diet adherence.
Metabolic Slowdown
Over time, remaining in too large of a deficit slows your metabolic rate. Increasing calories periodically can help give your metabolism a boost.
Making 1500 Calories Work
Here are some tips to make a 1500 calorie cutting diet work optimally:
Focus on Protein
Get plenty of high protein foods like lean meats, eggs, protein powder, Greek yogurt, and cottage cheese. Aim for around 150 grams or 0.7-1g per pound of body weight.
Include Fiber-Rich Carbs
Choose lower calorie carbohydrate sources like vegetables, fruits, and whole grains to provide fiber and nutrients.
Don’t Skimp on Fat
Healthy fats keep you feeling full and help sustain energy levels. Include foods like oils, nuts, seeds, nut butters, and fatty fish.
Lift Heavy Weights
Follow a progressive resistance training program using heavy compound lifts to preserve muscle mass.
Do Some Cardio
Adding some cardio like brisk walking helps increase your calorie deficit. Start with 2-3 moderate sessions per week.
Take Diet Breaks
Consider taking a diet break and increasing calories every 4-6 weeks or when weight loss stalls. This allows your body to rebound and hormones to normalize.
Stay Hydrated
Drink at least one gallon or 4 liters of water daily. Being dehydrated exacerbates hunger and cravings.
Manage Stress
Find healthy stress relief like meditation, yoga, massage, and adequate sleep. High cortisol worsens cravings and hunger.
Be Patient
Expect that fat loss will come slower over time. Stick with the plan and make small tweaks if progress stalls for 1-2 weeks.
Sample 1500 Calorie Cutting Diet
Here is an example 1500 calorie cutting diet with high protein foods:
Meal 1
- 3 whole eggs – 180 calories, 18g protein
- 1 cup oats – 300 calories, 11g protein
Meal 2
- 8 oz chicken breast – 280 calories, 60g protein
- 1 cup broccoli – 30 calories, 2g protein
Meal 3
- Protein shake – 120 calories, 25g protein
- 1 medium apple – 95 calories
Meal 4
- 8 oz 93% lean ground beef – 320 calories, 40g protein
- 1/2 cup rice – 150 calories
- 1 cup green beans – 35 calories
Meal 5
- Protein bar – 200 calories, 20g protein
Macros
- Calories: 1500
- Protein: 176g
- Carbs: 120g
- Fat: 40g
Should You Increase Calories?
Here are some signs that it may be time to increase your calorie intake when cutting:
- You’ve hit a fat loss plateau despite strict dieting
- You’re constantly tired, dizzy or cold
- You’re always thinking about your next meal
- You’ve lost strength and performance in the gym
- You have trouble sleeping and mood issues
- Female menstrual cycles become irregular
- You’re bingeing frequently
In general, calorie levels below 1500 tend to be unsustainable for long periods. Increase your intake 100-200 calories at a time until hunger and energy levels stabilize.
The Bottom Line on 1500 Calories for Cutting
1500 calories may be a reasonable calorie target for some people looking to aggressively drop body fat. However, it’s likely too low for many individuals, especially men and highly active people.
The best approach is to start with a smaller deficit of about 300-500 calories below your TDEE. Monitor your progress, hunger levels, and energy in the gym. Increase calories if needed to find a sweet spot for steady, sustainable fat loss.