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The Most Common Calories Diets for Weight Loss

  • Most men can lose weight on an 1800 calorie diet. If this is too little food, start with a 2000 calorie diet.
  • Most women can lose weight on a 1200 or 1500 calorie diet. If this is too little food, start with an 1800 calorie diet.
  • No one should go on a diet below 1200 calories without physician supervision.
  • If you are not losing weight on your current diet, try decreasing portions a little bit by using the tablespoon approach. Or go to the next lower calorie diet on this list.

1200 Calorie Diet

These are the total amounts of each kind of food that should be eaten each day.

       
  • 1 cup of fruit 
  • 1½ cups cooked cooked vegetables 
  • 2 - 3 cups of skim milk and dairy products 
  • 3 ounces of protein foods: meat, beans, and eggs 
  • 4 servings (2 cups) of starchy foods

  

1500 Calorie Diet

These are the total amounts of each kind of food that should be eaten each day.

       
  • 1½ cups of fruit 
  • 2 cups cooked cooked vegetables 
  • 2 cups of skim milk and dairy products 
  • 4 - 5 ounces of protein foods: meat, beans, and eggs 
  • 5 servings (2½ cups) of starchy foods

 

1800 Calorie Diet

These are the total amounts of each kind of food that should be eaten each day.

       
  • 1½ - 2 cups of fruit 
  • 2½ cups cooked cooked vegetables 
  • 2 cups of skim milk and dairy products 
  • 5 ounces of protein foods: meat, beans, and eggs 
  • 7 servings (3½ cups) of starchy foods
  •  

2000 Calorie Diet

These are the total amounts of each kind of food that should be eaten each day.

       
  • 2 cups of fruit 
  • 2½ - 3 cups cooked cooked vegetables 
  • 3 cups of skim milk and dairy products 
  • 5 ounces of protein foods: meat, beans, and eggs 
  • 8 servings (4 cups) of starchy foods
  •