How many calories should I eat on a calorie restricted diet?

Asked By: Obdulia Elagin | Last Updated: 5th February, 2020
Category: healthy living weight loss
4.7/5 (342 Views . 37 Votes)
A low-calorie diet is one that restricts your intake to 1,200 to 1,600 calories per day for men, and 1,000 to 1,200 calories per day for women. Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day.

Click to see full answer


Just so, does calorie restriction work for weight loss?

No, they're not. Calorie restriction means reducing average daily caloric intake below what is typical or habitual, without malnutrition or deprivation of essential nutrients.

Also, how many calories can I have while fasting? On the fasting days, it's recommended that women eat 500 calories and men eat 600 calories. For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat two small meals (250 calories per meal for women and 300 calories for men).

Also know, what can you eat on a calorie restricted diet?

Here are a few examples of foods that may be suitable for fast days:

  1. A generous portion of vegetables.
  2. Natural yogurt with berries.
  3. Boiled or baked eggs.
  4. Grilled fish or lean meat.
  5. Cauliflower rice.
  6. Soups (for example miso, tomato, cauliflower or vegetable)
  7. Low-calorie cup soups.
  8. Black coffee.

How many calories should I eat in a day to lose weight?

The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week. However, this depends on numerous factors.

38 Related Question Answers Found

Why am I gaining weight when eating less?

These people often (reasonably) complain that they are eating less but gaining weight. Researchers believe that the slower metabolism is an adaptation to eating fewer calories over an extended period of time. Adaptive thermogenesis makes it harder for people who have lost weight to maintain a healthy weight.

Is fasting better than calorie restriction?

The study's key finding was that intermittent fasting and daily calorie restriction both led to significant weight and fat loss compared to the control group. But intermittent fasting was no more effective than conventional dieting for losing weight.

Can I live on 600 calories a day?

Eat a lot less, live a lot longer, says scientist who claims that consuming as little as 600 calories per day adds years to lifespan. Michael Mosley, a presenter on BBC science show Horizon, says that people should consume as little as 600 calories per day.

What happens if you eat too few calories and work out?

Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.

How do I keep my metabolism up while dieting?


Here are 10 easy ways to increase your metabolism.
  1. Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours.
  2. Drink More Cold Water.
  3. Do a High-Intensity Workout.
  4. Lift Heavy Things.
  5. Stand up More.
  6. Drink Green Tea or Oolong Tea.
  7. Eat Spicy Foods.
  8. Get a Good Night's Sleep.

Is it better to eat less or exercise more?

The key to weight loss is to consume fewer calories than you burn. For most people, it's possible to lower their calorie intake to a greater degree than it is to burn more calories through increased exercise.

Is a 1200 calorie diet healthy?

For those who need fewer calories, a 1,200 calorie diet is usually safe and potentially effective. The number of calories a person needs each day depends on several factors, including their age, sex, activity level, and body size.

How much weight can I lose by eating 800 calories a day?

Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

What is in a 500 calorie a day diet?

A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It requires you to drastically reduce the amount of food you eat, usually to a maximum of 800 calories per day. VLCDs use meal replacements like drinks, shakes, and prepared food bars instead of meals for at least two meals a day.

What is considered a restrictive diet?


Calorie restricted diet. Calorie restriction or Caloric restriction (CR) is the practice of limiting dietary energy intake in the hope that it will improve health and retard aging. In CR, energy intake is minimized, but sufficient quantities of vitamins, minerals and other important nutrients must be eaten.

Does fasting slow aging?

New research has found that fasting triggers a molecule that can delay the aging of our arteries. The findings could help prevent age-related chronic diseases such as cancer, cardiovascular disease, and Alzheimer's. Now, a new study adds to the evidence that aging can indeed be reversed.

Is fasting 2 days a week healthy?

You eat normally 5 days a week, and fast for the other 2 days. Your fasting days should not be back-to-back; you should have at least 1 normal eating day in between them. During your fast days, you can eat, but not very much. Women get 500 calories per day; men get 600.

Does alternate day fasting slow metabolism?

The alternate day fasting group lost more total fat mass, 2.1kg compared with 0.15kg, especially from the trunk region. People in the alternate day fasting group were not less active than the control group and their metabolic rate did not slow.

What can I eat for 600 calories?

  • 600 calorie meals: Cottage pie.
  • 600 calorie meals: Salmon and asparagus with tarragon hollandaise.
  • 600 calorie meals: Tom Kerridge's butternut squash pasta bake.
  • 600 calorie meals: Tuna pasta bake.
  • 600 calorie meals: Tom Kerridge's crab mayo on griddled sourdough.
  • 600 calorie meals: Melting middle lamb burger.

What happens to your body when you restrict calories?


Your base line calorie needs are called your basal metabolic rate. When you restrict your calories, your body begins to hold onto what little calories it is getting and can make you gain weight. Over the long term, it will make it more and more difficult to lose or even maintain your weight.

How many calories kick you out of fasting?

The general rule of thumb is that if you stay under 50 calories, then you'll remain in the fasted state.

How many calories should you eat on 16 8 Diet?

The 16:8 diet is a type of time-restricted fasting done to achieve better health or lose weight. (The 5:2 diet followed by Jimmy Kimmel, where you eat whatever you want five days a week and only consume 500 calories or less on the other two days, is also a modified form of fasting.)