Women can lose a significant amount of weight and slim their waistlines by eating just 1,350 calories per day. However, the amount of weight you’ll lose depends on your body weight and activity level. According to a study published in a 2006 edition of the journal “Obesity,” diets containing 1,000 to 1,500 calories per day may be just as effective in the long term for weight loss as very-low-calorie diets containing fewer than 800 calories per day.
A safe rate of weight loss is up to 2 pounds per week, which requires you to reduce your calories by 1,000 per day, states the Mayo Clinic. You should lose 2 pounds per week eating 1,350 calories a day if your previous calorie intake was 2,350 calories per day. But if your pre-diet calorie intake was more than 2,350 calories per day, 1,350 calories a day can lead to a more significant weight loss. If you feel hungry on a 1,350-calorie diet, slightly boost your calorie intake. The U.S. Department of Health and Human Services reports that safe and effective weight-loss diets usually range from 1,000 to 1,600 calories for women.
Your individualized calorie needs for weight maintenance and weight loss are determined using your current body weight and activity level. Harvard Medical School reports that sedentary adults need about 13 calories per pound of body weight each day to maintain their weight. For example, a sedentary woman who weighs 150 pounds needs about 1,950 calories per day to maintain her weight, and about 1,000 calories per day to lose 2 pounds per week. If the same 150-pound woman eats 1,350 calories per day, she should lose slightly more than 1 pound per week.
Moderately Active Adults
Engaging in physical activity during your weight-loss program can help boost your energy, burn excess fat, increase muscle definition and reduce your risk for heart disease. Moderately active adults need about 16 calories per pound of body weight to maintain their weight, according to Harvard Medical School. Therefore, a 150-pound moderately active woman needs about 2,400 calories per day for weight maintenance and 1,400 calories a day to lose about 2 pounds per week.
Increasing your physical activity level to vigorous boosts your calorie needs for weight loss. Active adults engaging in strenuous exercise may need up to 18 calories per pound of body weight each day to maintain their weight, according to the University of Washington. A150-pound, active woman needs about 2,700 calories per day for weight maintenance and 1,700 calories each day to lose about 2 pounds per week; eating 1,350 calories per day will likely cause her to lose almost 2.5 pounds per week.
- Obesity: The Evolution of Very-Low-Calorie Diets: An Update and Meta-Analysis
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- U.S. Department of Health and Human Services: Aim for a Healthy Weight
- Harvard Medical School: Good Nutrition: Should Guidelines Differ for Men and Women?
- University of Washington: Manage Your Weight
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