◆ The Artifacts Lab Open the full Meal Planner →

A 1500-calorie meal plan you can stick with longer than a week

Meal Planner · free · no signup

1500 calories is a deficit, not a crash diet

1500 calories a day tends to sit in a much more liveable spot than the more extreme "diet" numbers that get thrown around — for a lot of moderately active adults it's a real deficit (enough to lose weight steadily) without tipping into the kind of number that has you obsessing over the clock until dinner. It's still worth sizing it to you rather than copying it wholesale: someone larger or more active might find 1500 too aggressive, someone smaller and more sedentary might find it barely a deficit at all.

What actually makes 1500 calories work day to day is the same thing that makes any calorie target work: enough protein and enough volume that the number doesn't feel like a number. This planner builds a 1500-calorie plan around your protein target and diet, splits it sensibly across meals, and generates the shopping list alongside it. Set your calories above and just try it — and if 1500 turns out too easy or too hard after a week, nudge it up or down and let the plan rebuild around the new target.

▶ Live Meal Planner — pre-filled for this scenario Open full screen →

Common questions

Is 1500 calories enough to lose weight?
For a lot of moderately active adults it's a genuine, sustainable deficit — though the right number still depends on your size, activity and starting point. Set your own target above rather than assuming 1500 fits everyone.
Is 1500 calories a lot less than 2000?
It's a 500-calorie gap, which lines up with a fairly standard weekly deficit — enough to see steady progress without it feeling extreme for most people. If it feels too aggressive, ease it up and see how you get on.
Part of The Artifacts Lab — privacy-first tools for money, health and daily life. No bank login, no subscription.