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.


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