What I Eat in a Day on 1400 calories (2024)

A low calorie diet and counting calories has been instrumental for me in my weight loss journey and keeping off the weight. Here’s what 1400 calories looks like for me for a full day of eating.

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My Success eating 1400 Calories a Day to Lose Weight

I’ve been able to lose 20 lbs of fat, gain 10 pounds of muscle, and stay lean for 2 years now from counting calories and macros!

Whether you are trying to maintain a weight loss, or lose weight for the hundredth time, I hope you consider ditching the complicated food combining and settle on simple calorie counting.

Counting calories to lose weight allows for a lot of flexibility in food choices if you can keep the cravings away.

In order to lose the last 20 lbs, I set my calories to 1200 (see my 1200 calorie plans here). However, after losing fat and gaining muscle, I’ve been able to maintain at around 1500 calories. (see the 1500 calorie plan here)

How to track a 1400 Calorie Meal Plan

I first set my calories, and then break down the calories into what macros I want to hit for the day (or season). For example, on 1400 calories, I’m just trying to eat more than 125 g of protein, and keep my carbs under 125, unless I have an extra long run.

Most times calorie counting doesn’t work for people because their food choices cause them to eat more. When you stick with 1400 calories worth of hyperpalatable food like Crumbl cookies, you won’t be satisficed and you’ll just want more cookies. (Although I do eat 150 calories of Crumbl Cookies per week. LOL)

Contrast that to filling up on 1400 calories on whole foods, high in protein, and not only can you eat more filling food, your cravings to overeat subside.

After decades of trying to play the diet game, counting calories has been the number one thing that has helped me lose all the weight, and stay lean.

So, here’s a typical day for me. It’s enough food for me (I’m 5 feet tall), and I have plenty of energy to sustain my exercise, as well as a full day of working. You should measure and weigh your food long enough to figure out the right calorie level for your size and lifestyle.

Eating 1400 Calories a Day: Is 1400 Calories Enough?

Every person has a different caloric need. Most people need more than 1400 calories per day when their resting metabolic rate and activity are factored in. However, for weight loss, it’s necessary to be in a calorie deficit. So, while 1400 calories may not be enough calories to maintain your current weight, it certainly would be enough to promote weight loss.

Will 1400 Calories a day slow my metabolism?

The number of calories you eat does less to slow your metabolism than losing weight will. Your metabolism will down regulate the smaller you get. With a smaller body, you need fewer calories. Larger people need more calories, thus have a higher metabolism. No matter how you lose the weight (lowering calories or increasing expenditure), your metabolism will slow either way. It’s not a bad thing to have a slower metabolism. It’s just the reality of being smaller.

You can however increase your metabolism by preserving lean muscle or building new muscle.

Example of a 1400 Calorie Diet

1378 calories, 148 g protein, 130 g carbs, 34 g fat

From these meals, you can see that you don’t have to starve to be on a 1400 calorie a day meal plan. Instead, you just have to fill up on nutritional, low calorie foods!

And if you still need to beef up your meals, try adding these zero or low calorie free foods!

Printable link for 1400 calorie day (in recipe card below)

More 1400 Calorie Day Meal Plans

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• What I Eat in A Day (1360 Calories: 40/30/30)