1800 Calorie Diet Per Day
An 1800 calorie diet suits active men and very active women. Learn how to distribute your calories and macros to lose weight effectively.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Sedentary man, 30 years old, 187 lbs
Active man, 30 years old, 187 lbs
Who is an 1800 calorie diet for?
An intake of 1800 calories per day represents a moderate deficit for most men and some very active women. For a sedentary man with a TDEE of 2200 kcal, this represents a deficit of 400 kcal (loss of about 0.9 lbs/week). For an active man at 2700 kcal, the deficit reaches 900 kcal.
Macronutrient distribution
At 1800 calories, a balanced distribution would be: 135g protein (30%), 180g carbs (40%), 60g fat (30%). This distribution promotes muscle preservation and provides the energy needed for daily activities.
Advantages of this calorie level
1800 calories allows for a varied and satisfying diet. You can include starches at each meal, snacks, and even occasional treats. It's a level that doesn't create excessive frustration and is sustainable long-term.
Meal structure
Suggested distribution: breakfast 400 kcal, lunch 550 kcal, dinner 550 kcal, snacks 300 kcal. This structure offers flexibility while maintaining a consistent deficit.
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 1800 Calorie Diet
An 1800 calorie per day diet offers an excellent balance between weight loss and quality of life. It’s the ideal calorie level for many men in a weight loss phase and for very active women.
Who Is This Diet For?
Ideal profile
- Men with a TDEE of 2200-2800 kcal
- Very active women (TDEE > 2200 kcal)
- People seeking progressive weight loss
Resulting deficit
| Profile | TDEE | Deficit | Loss/week |
|---|---|---|---|
| Sedentary man | 2200 | 400 kcal | 0.9 lbs |
| Moderately active man | 2500 | 700 kcal | 1.4 lbs |
| Active man | 2700 | 900 kcal | 1.9 lbs |
Optimal Macro Distribution
For 1800 calories:
| Macro | Percentage | Grams | Calories |
|---|---|---|---|
| Protein | 30% | 135g | 540 kcal |
| Carbs | 40% | 180g | 720 kcal |
| Fat | 30% | 60g | 540 kcal |
Sample 1800 Calorie Menu
Breakfast (400 kcal)
- 2 scrambled eggs
- 2 slices whole wheat bread
- 1 banana
- Tea or coffee without sugar
Lunch (550 kcal)
- 5 oz grilled chicken
- 1 cup cooked brown rice
- Sauteed vegetables
- 1 tablespoon olive oil
Snack (150 kcal)
- 6 oz plain Greek yogurt
- A few almonds
Dinner (550 kcal)
- 5 oz salmon
- 10 oz steamed potatoes
- Green salad
- Light dressing
Evening snack (150 kcal)
- 1 apple
- 2 tablespoons peanut butter
Tips for Sticking to This Diet
- Meal prep: Sunday prep makes the week easier
- Prioritize nutrient density: Vegetables, lean proteins, whole grains
- Stay hydrated: 8-12 glasses of water per day
- Keep flexibility: An occasional deviation doesn’t ruin your efforts
Why Voical Makes Tracking Easy
At 1800 calories, every meal counts. Voical lets you log your meals in 15 seconds, making tracking simple and accurate. No need to weigh every food item: describe your plate and the AI does the calculation.