Menu Plan for Weight Loss
Spread the word!

Eat 1300 calories a day to lose weight

If you are over 170 pounds and you are starving on a diet, check out this 7-day eating plan that will shed 1-2 pounds in the next 7 days, without hunger.  Exercise is always recommended, but if you’re like most people it’s hard to get in, on a normal crazy day.

If you are unsure how many calories will get you to your ideal weight the fastest.  Below is a basic chart of what you can expect in 7 days on a 1300 calorie eating plan.


Lose wieght with 1300 Calories per day

Please see our 1200 or 1400 Calorie plans if you want to lose more or less weight than this chart shows.  This chart is not linear.  The more weight you lose (if lost correctly) the more calories your body will burn per pound of mass because muscle burns more than fat.  The same (opposite) rules apply as you gain weight your body will burn fewer calories per pound.

Also, check with our BMI number to ensure you know what your ideal weight is.

If you don’t know your BMI, you will have no confidence that you are losing the right amount of weight.  You may be struggling because you are near your ideal weight.  If that’s the case you need to watch and monitor your sugar intake and look to our maintenance calories a day menu.

1300 calories per day is a perfect starting point for most people in the range above.  It is not too aggressive that you will be starving.  It’s also not too restrictive that you will be tempted to quit 2 days in.  See more about this on the Daily Calorie Needs Calculator.

How to eat 1300 calories a day?

Eating 1300 calories a day, while staying happy and healthy includes the right mix of nutrient-rich foods.  The below plan or “1300 Calories” menu is a great mix of fruits, lean meats, and veggies. It has mostly filling low GI foods. The shopping list at the base of this menu makes it easy to get started, and post on the fridge for the week and use as a checklist.  This makes for the simplest diet plan available today. Take a look.


Printer friendly version


That is all you need to plan a week of 1300 calories to lose weight. Ensure you drink plenty of water – aim for 8-10 glasses per day.

Please send questions or suggests to so that we can grow our site to better serve you.

Leave a Comment:

Add Your Reply