1700 Calorie Diet Plan
1700 kcal plan for active women or maintenance. Balanced and satisfying.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 121 lbs
Lightly active woman, 30 years old, 132 lbs
Active woman, 30 years old, 121 lbs
Sedentary man, 30 years old, 154 lbs
What is a 1700 calorie diet?
A 1700 calorie diet represents a moderate intake, suitable for many women of average or smaller build, whether lightly active or sedentary. For some, it's perfect maintenance. For others, it's a slight deficit allowing slow but sustainable weight loss. This number sits between restrictive diets (1200-1500 kcal) and the standard reference intake (2000 kcal).
Who is this diet suitable for?
An intake of 1700 calories typically suits women of small to average height (5'1"-5'5") with light to moderate physical activity. For a sedentary 132 lb woman, this may represent a slight deficit of 100-200 kcal. For an active 121 lb woman, it's close to maintenance. Shorter sedentary men may also maintain their weight at this level.
Macronutrient distribution
On 1700 calories, a balanced distribution would be: 170g carbohydrates (40%), 106g protein (25%), and 66g fat (35%). This ratio ensures good protein intake for satiety and muscle preservation. Adjust according to your preferences: more protein if you're active, more carbs before exercise.
Benefits of a 1700 calorie intake
This calorie level offers appreciable flexibility. You have enough margin to include occasional treats without blowing your budget. Meals remain satisfying and you can maintain a normal social life. Unlike very restrictive diets, it's easy to sustain long-term.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 1700 Calorie Diet
The 1700 calorie diet is a sweet spot between restriction and freedom. This guide helps you determine if this intake matches your needs and how to implement it practically.
Calculate if 1700 Calories Suits You
To know if 1700 calories matches your needs, calculate your TDEE:
Mifflin-St Jeor Formula for Women
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Practical Example
Woman, 35 years old, 5’3”, 128 lbs, lightly active:
- BMR = (10 x 58) + (6.25 x 160) - (5 x 35) - 161 = 1264 kcal
- TDEE = 1264 x 1.375 (lightly active) = 1738 kcal
For this person, 1700 calories allows maintenance or very slight weight loss.
Sample 1700 Calorie Menu
Breakfast (350 kcal)
- 40g oatmeal
- 200ml semi-skimmed milk
- 1 apple
- 5g honey
Lunch (500 kcal)
- 120g chicken breast
- 150g brown rice
- Green vegetables
- 1 tablespoon olive oil
Snack (150 kcal)
- 150g Greek yogurt
- 10g almonds
Dinner (500 kcal)
- 130g cod
- 200g sweet potato
- Green beans
- 1 tablespoon canola oil
Evening Snack (200 kcal)
- 100g cottage cheese
- 1 kiwi
- 5g chia seeds
Mistakes to Avoid
- Ignoring caloric beverages: A latte or fruit juice can add 150-200 kcal
- Underestimating sauces and dressings: One tablespoon of oil = 90 kcal
- Snacking without counting: A few almonds = 100 kcal easily forgotten
- Skipping meals to “save”: This often leads to overeating later
Why Voical Makes Tracking Easy
With a 1700 calorie daily budget, every meal counts. Voical lets you photograph your plate and instantly get the count. No need to weigh or search through a database. This simplicity helps you stay on target without tracking becoming a chore.