How to Lose Weight on 1,800 Calories

Losing weight is not rocket science. If you are just starting a new diet regimen, you may feel compelled to count carbohydrate-to-fat ratios or get the perfect amount of fiber. While those things are important to your nutrition, they are not key to weight loss. The key to weight loss is burning more calories than you take in. So it is possible to lose weight and keep it off without cutting out any food groups or giving up deserts completely. Depending on your body, you can lose weight at a healthy pace at a robust 1,800 calories a day.

Things You'll Need

  • Calorie calculator


    • 1

      Visit your doctor. If you are overweight, then shedding those extra pounds should improve your health. However, before embarking on any diet or exercise plan, be sure to consult your doctor first to make sure that you are healthy enough to begin a new routine. Your doctor may also want you on a special diet that caters to your health concerns.

    • 2

      Take a look at what you're eating. One important thing to do before starting a new diet is to take a look at your old eating habits. Try keeping a food diary and for a week write down everything you eat. You might be surprised at just how many calories you are taking in per day, and cutting down to 1,800 calories per day may be easier than you thought.

    • 3

      Calculate your metabolic rate. This is something you might want to talk to your doctor about, though there are also a number of online calculators that will help you figure out this number. Calculating your metabolic weight along with your activity level will determine how many calories you need to maintain or lose weight. These numbers are usually just ballpark estimates; your caloric needs may shift depending on body composition and even genetics. But, the ballpark is a good place to start.

    • 4

      You can have 1,800 calories per day and still have interesting and satisfying meals. You will want to avoid certain caloric traps like juices, sodas and other calorie-laden drinks. Cutting back on processed foods and snacks will also help you to reach your goals. Try to make sure your diet contains a healthy balance of whole grains, lean proteins, fruits, vegetables, and other whole and natural foods.

    • 5

      Add exercise to your routine. 1,800 calories may still be too much for you to lose weight based on your activity level. If you truly want to lose weight while keeping your daily caloric intake at 1,800 calories, you need to add exercise to your routine. Any cardiovascular exercise will benefit you; don't shy away from low-intensity forms of exercise like biking or walking either. Strength training and cardiovascular exercise will also help to raise your metabolism.

Tips & Warnings

  • Diets don't mean deprivation. You don't need to cut out all desserts to lose weight. Pay attention to your portion sizes.
  • If you are a woman, you should not let your caloric intake fall below 1,200. If you are a man, you should not let it fall below 1,800. These are just general guidelines, however.
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  • Photo Credit lose weight image by Bube from

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