What 1,500 Calories Looks Like on a Macro Diet

Danielle Omar, RD
by Danielle Omar, RD
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When trying to lose weightkeeping a food log and counting calories can be extremely helpful. To take that a step further, many experts advocate tracking macronutrients — the ratio of proteinfat and carbs in your diet — to help you make smarter food choices. For example, instead of just reaching mindlessly for a bag of chips, you’ll need to think about how much of each macronutrient your snack provides, which might lead you to choose a more balanced snack.

While any fare can fit into a macro det, you’ll want to focus on nutrient-rich foods to make your macros go further. Balancing high-quality protein (Think: lean meats, eggs, fish and dairy) with fiber-rich carbs (like fruits, vegetables and whole grains) and healthy fats (nuts and avocados) helps keep you satisfied longer.

Your macro percentages varies based on your goals, but a great place to start for weight loss is to take in 50% of your calories from carbs, 25% from fat and 25% from protein. (Pro tip: You can enter these percentages into your settings on the MyFitnessPal app as a premium member).

Here, a sample menu to show you what a 1,500-calorie day might look like on a 50/25/25 macro plan:







Calories: 1,497; Carbs: 195g (784 calories,~51%); Fat: 44g (401 calories, ~26%); Protein: 87g (348 calories, ~23%)

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


21 responses to “What 1,500 Calories Looks Like on a Macro Diet”

  1. Avatar Pizza says:

    Wow 200 grams of carbs holy cow! Is everyone running a marathon??

  2. Avatar Rachel Bradley says:

    1500 calories? I wish! At 5’1” my daily is closer to 1100-1200. Ugh… I’d love to be able to eat another 3-400 calories. And yeah… all those carbs. I’d blow up eating like this.

  3. Avatar Ellen says:

    I’ve been doing IIFYM for several years and not once seen anyone who is eating 50% of calories in carbs. Generally, macros is all about protein. Let me show you what a real macros day looks like…

  4. Avatar Ellen says:

    I’m a 5’7” lady and I’m aiming for 165g protein a day. My macros are like 165p/120c/65f – and that works for weight loss quite wel! I’d be hangry if I wasted all those calories on carbs.

  5. Avatar Mary says:

    I agree with Ellen!

  6. Avatar Steven Gooch says:

    50% carbs and 1500 calories? What a great way to ensure you’re eventually a hungry miserable diabetic.

  7. Avatar Travisl says:

    It would depend on the person, but the percentages are are 60% Fats, 30% protein, and 10% Carbs.

  8. Avatar Anne Evans says:

    only drinking water?

  9. Avatar Rick Yount says:

    My macros are 70%+ fat, less than 10% carbs, 20g protein. 1660 calories or less a day. I also avoid ALL GRAINS especially whole grains, as they spike my blood sugar worse than table sugar (T2 diabetes).

    • Avatar Jason says:

      Good for you Rick, sounds like you’ve got the right info. One less T2 who won’t be destined to deteriorate.

  10. Avatar Mary Oakley says:

    I would love to have a diet of real foods. Not into avocados, Kale, etc. Why can’t someone come up with a diet using common food. I’m 72, not a Millennial.

  11. Avatar Jon says:

    luckily a flourless black bean brownie shop has just opened right by my house!

  12. Avatar Jason says:

    This is the plan to be on if you want to be permanently hungry, while still somehow gaining weight and not having enough energy to exercise. Then in 12 months when you finally give up you realise you’ve destroyed your metabolism.

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