How Much Should a 180-pound Woman Eat to Lose Weight?

Calorie Recommendations

The Academy of Nutrition and Dietetics recommends that women who are overweight reduce their current energy intake by 500 to 1,000 calories a day to achieve a weight-loss of about 1 to 2 pounds a week. The U.S. Department of Health and Human Services encourages women who weigh 165 pounds or more to consume 1,200 to 1,600 calories a day for effective weight-loss. If you feel hungry on a 1,200-calorie diet, try a 1,400- or 1,600-calorie weight-loss plan. Diets that control carbohydrates and are high in protein are often effective, according to a study published in the March 7, 2007, edition of the “Journal of the American Medical Association.”

1,400-Calorie Meal Plan

Following a 1,400-calorie meal plan can help most women who weigh 180 pounds lose weight. The U.S. Department of Agriculture provides a free, 1,400-calorie meal plan that includes 1.5 cups of vegetables, 1.5 cups of fruits, 4 ounces of protein, 5 ounces of grains, 2.5 cups of dairy products, 4 teaspoons of oil and 120 extra calories each day. High-protein foods include eggs, poultry, seafood, meat, soy products, seitan, nuts and seeds.

Sample 1,400-Calorie Diet

A 1,400-calorie weight loss diet for a woman who weighs 180 pounds may include one large scrambled egg prepared with one-half ounce of reduced-fat, cheddar cheese, 1 cup of oatmeal, 1/4 cup of raisins and 1 cup of skim milk for breakfast plus a morning snack of a half-ounce of almonds and one small apple. For lunch, she could have 2 ounces of grilled chicken breast, 1 cup of brown rice, 1 teaspoon of olive oil and 1 cup of steamed broccoli. Her afternoon snack could be a cup of plain, Greek yogurt. For dinner, she could eat 2 ounces of grilled tilapia, 1 teaspoon of olive oil, a half-cup of roasted potatoes, 1 cup of salad greens and 1 tablespoon of ranch salad dressing. This menu provides 1,420 calories, 187 grams of carbohydrates, 96 grams of protein and 36 grams of fat, according to the USDA Super Tracker.

Considerations

The more active you are, the more calories you need to avoid feeling hungry on a weight-loss diet. The 2008 Physical Activity Guidelines for Americans recommends that all adults engage in at least 150 minutes of moderate-intensity aerobic exercise each week. MayoClinic.com reports that although exercise is important, calorie restriction is your most effective tool for weight loss.