Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.
As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories.
BOTTOM LINE: A balanced 1,500-calorie diet rich in nutritious foods fits the needs of many people who want to lose fat and improve health. Still, while 1,500 calories may be a good guideline for many people, it may not be enough for some.
Experts advise not dipping below 1,200 calories a day for women. Even then, that's the bare minimum that may not get you all the nutrients you need.
A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones ( 23 ). Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.
If you drastically slash calories and are eating a very low-calorie diet (Think: less than 1,000 calories for women and less than 1,200 calories for men), “starvation mode” can actually be starvation. Starvation from chronic undereating can be counterproductive to weight loss and dangerous to your health.
Bare Number of Calories
The National Institute of Diabetes and Digestive and Kidney Diseases says that when eating real food, women may be able to meet their needs eating as few as 1,000 to 1,200 calories a day, and men can do the same on 1,200 to 1,600 calories a day.
Active women need about 2,000 to 2,400 calories per day for healthy weight maintenance. According to Harvard Medical School, active women need about 18 calories per pound of body weight. This would be approximately 2,160 calories per day for a 120-pound woman.
If you're not getting enough calories, chances are you're not getting enough vitamins and minerals either. Nutritional deficiencies may cause a long list of health complications including, but not limited to, anemia, infertility, bone loss, poor dental health and decreased thyroid function.
Is The 800-Calorie Diet Safe? No, it is not. As a general rule, men and women require about 2500 and 2000 calories, respectively, to maintain weight. You should note that this is not a standard number as your recommended daily caloric intake is determined by weight, ages, height and level of physical activity(23).
Eating too few calories can cause a major decrease in metabolism. Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low.
If you're a man, woman weighing over 164 pounds or a female who regularly exercises and you aren't losing weight eating 1,200 to 1,500 calories daily, it may be time to see a doctor. Hormone imbalances – such as underactive thyroid – can decrease your body's metabolism and inhibit or prevent weight loss from occurring.
Restricting intake to fewer than 1,000 calories daily can slow down your metabolic rate and lead to fatigue since you're not taking in enough calories to support the basic functions that keep you alive.
Very low-calorie diets (around 800 calories per day), cause rapid weight loss and increase the risk of gallstones, which may cause abdominal pain and require surgery.
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.
One of the earliest signs you're not eating enough is having less energy than usual. Our bodies break down foods (mainly carbohydrate-rich foods) into glucose and then burn them for fuel. One of the side effects of not having enough fuel could be a dip in energy levels.
According to the 2020–2025 Dietary Guidelines for Americans, most adult females require between 1,600 and 2,000 calories, and adult males between 2,000 and 2,400 calories, per day. Consequently, most people will lose weight following a 1,500- to 1,800-calorie diet.
If you're moderately active, it takes about 2,250 calories a day to maintain 160 pounds, and 1,250 calories a day to lose 2 pounds per week.
For most people, there are no serious dangers involved in eating one meal a day, other than the discomforts of feeling hungry. That said, there are some risks for people with cardiovascular disease or diabetes. Eating one meal a day can increase your blood pressure and cholesterol.
Improve your diet to make it to 100
Here are few of the common foods (which are available at American mainstream grocery stores) that were popular among the centenarians in the Blue Zones: Legumes (especially chick peas, lentils, and fava beans) Eggs. Goat and sheep milk and cheese.