Can I Eat 1350 Calories a Day? What You Need to Know

October 23, 2025 •

4 min read

Most health experts recommend a minimum daily calorie intake of 1,200 to 1,500 for adult women and 1,500 to 1,800 for men. So, the question of whether you can eat 1350 calories a day is highly dependent on your individual needs, body, and goals.

Quick Summary

A 1350-calorie diet is too restrictive for many adults and may carry health risks. Appropriateness depends on individual factors like sex, size, and activity level. Sustainable weight loss prioritizes a moderate calorie deficit and nutrient-dense foods.

Key Points

Consult a professional: Before starting a 1350-calorie diet, consult a healthcare provider or dietitian to assess if it's safe for your body and needs.
Individual needs vary: 1350 calories is too low for most active adults and men, but may be an appropriate low-calorie diet for some smaller, sedentary individuals.
Risk of health issues: Severely restricted diets can lead to nutrient deficiencies, metabolic slowdown, muscle loss, fatigue, and other health problems.
Prioritize nutrients: On any low-calorie plan, focus on high-volume, nutrient-dense foods like fruits, vegetables, lean protein, and whole grains to maximize satiety and nutrition.
Aim for moderate deficits: A safer, more sustainable weight loss strategy involves a moderate deficit of around 500 calories per day, promoting gradual, lasting results.
Watch for warning signs: Symptoms like persistent hunger, irritability, fatigue, or mood swings can indicate you are not eating enough and should re-evaluate your intake.

A 1350-calorie-per-day diet is classified as a low-calorie diet, which can be effective for weight loss but is not suitable or safe for everyone. Your daily calorie needs are determined by your basal metabolic rate (BMR), activity level, and other factors. For a smaller, sedentary adult woman, 1350 calories may be a moderate deficit, but for a larger, active person, it can be a dangerously large one. Before attempting such a low-calorie intake, it is crucial to understand the potential effects on your body and health.

Is 1350 Calories Appropriate for You?

Determining if 1350 calories is right for you involves a personal assessment, not a one-size-fits-all approach. For example, a petite, older woman who is largely sedentary may have lower energy needs, making a 1350-calorie diet a reasonable, though still low, option for weight loss. Conversely, a young, active man or a woman who exercises frequently would find this intake far too low, risking severe metabolic and health consequences. The best way to calculate your needs is to use an online TDEE (Total Daily Energy Expenditure) calculator and consult a healthcare professional. A safe calorie deficit is typically 500 calories less than your maintenance level, aiming for a loss of 1 to 2 pounds per week. A larger deficit can be dangerous and counterproductive.

The Risks of a Very Low-Calorie Diet

Eating too few calories can trigger a range of adverse health effects as your body struggles to perform its essential functions without enough fuel. These risks extend beyond physical discomfort and can seriously jeopardize your well-being.

Nutritional Deficiencies

When you severely restrict calories, it is incredibly difficult to meet your body's nutrient requirements. This can lead to:

Inadequate intake of essential vitamins and minerals, such as Vitamin E, which is an immune-booster.
Poor intake of macronutrients like protein and healthy fats necessary for tissue repair and hormone production.

Metabolic Slowdown

Your body's primary survival mechanism, often called "starvation mode," activates when it senses a severe and prolonged calorie deficit. This leads to:

A decrease in your basal metabolic rate (BMR) as your body conserves energy.
Your body burning muscle mass for fuel before fat, which is counterproductive for long-term weight management as muscle burns more calories at rest.

Other Health Concerns

Beyond nutrient and metabolic issues, a very low-calorie diet can cause other health problems:

Fatigue, irritability, and brain fog due to lack of energy.
Hormonal imbalances, including potential menstrual issues in women.
Constipation, nausea, and other digestive problems.
Increased risk of developing gallstones, a side effect of rapid weight loss.
Long-term psychological distress and a higher risk of developing disordered eating patterns.

How to Safely Follow a Lower-Calorie Plan

If, after professional consultation, a lower-calorie plan is deemed appropriate, it is essential to focus on strategic eating rather than mere restriction. The key is to maximize nutritional value for every calorie consumed.

Prioritizing Nutrient-Dense Foods

Since your calorie budget is tight, focus on foods that offer the most nutrients for the fewest calories. Fill your plate with:

Fruits and Vegetables: High in fiber and water, they add volume and satiety with minimal calories.
Lean Proteins: Chicken breast, fish, eggs, tofu, and beans increase fullness and help preserve muscle mass.
Whole Grains: Brown rice, quinoa, and whole wheat provide fiber and sustained energy.
Healthy Fats: Avocado, nuts, and seeds support hormone function and increase satiety.

Importance of Protein and Fiber

Protein is the most satiating macronutrient, meaning it keeps you feeling full longer and reduces cravings. Fiber similarly helps with fullness and supports digestive health. A diet rich in both can make a lower-calorie intake feel more manageable and sustainable over time.

Sample 1350-Calorie Meal Options

Breakfast (approx. 350 calories): Scrambled eggs (2) with spinach and mushrooms, a slice of whole-grain toast, and half an avocado. Lunch (approx. 400 calories): A large salad with 4 oz grilled chicken, mixed greens, cucumber, tomatoes, and a light vinaigrette. Snack (approx. 150 calories): An apple with 1 tablespoon of almond butter. Dinner (approx. 450 calories): 4 oz baked salmon with steamed broccoli and a half cup of brown rice.

Finding the Right Calorie Target

Instead of aiming for an arbitrary number like 1350, it is more effective and healthier to find a sustainable deficit. For many, a 500-calorie deficit from their maintenance level is a much safer and more effective strategy.


Feature	Moderate 500-Calorie Deficit	Drastic Calorie Restriction (e.g., 1350 for most)
Sustainability	High; less restrictive and easier to maintain long-term.	Low; often leads to burnout and binge eating.
Weight Loss Rate	Safe and steady; approximately 1-2 pounds per week.	Rapid initial loss (mostly water/muscle), often followed by a plateau or rebound.
Nutrient Intake	Easier to meet daily needs with proper planning.	High risk of nutrient deficiencies and health issues.
Metabolism Impact	Minimal negative impact; can be supported by strength training.	Significant metabolic slowdown, making future weight loss harder.
Energy Levels	Maintained or slightly lowered; less fatigue.	Often accompanied by significant fatigue and irritability.

Conclusion: A Balanced Approach to Calorie Reduction

While a 1350-calorie diet may lead to rapid weight loss initially, it is often unsustainable and carries significant health risks for the average adult. For most people, especially those who are moderately active or larger, it is too restrictive. A more balanced and sustainable strategy is to aim for a moderate calorie deficit of around 500 calories per day from your estimated maintenance level. This approach, combined with a focus on nutrient-dense whole foods and regular physical activity, supports safe, long-term weight management without compromising your health. Always consult a healthcare provider or a registered dietitian before starting a new diet plan to ensure it is the right approach for your unique body and needs. For further guidance on determining your calorie needs, you can explore resources like the NIH Body Weight Planner.(https://pubmed.ncbi.nlm.nih.gov/28871849/)

Frequently Asked Questions

For many women, especially if they are active or have higher energy needs, 1350 calories is too low and may be unsustainable or cause health issues. Some smaller, sedentary women may use this number under a professional's guidance, but it is often close to the minimum recommended intake.

Not eating enough calories can lead to fatigue, nutrient deficiencies, irritability, metabolic slowdown, muscle loss, and hormonal imbalances. Your body can enter 'starvation mode' to conserve energy, hindering weight loss efforts.

The rate of weight loss depends on your starting weight and activity level. While a 1350-calorie diet might cause rapid initial weight loss, much of this can be water and muscle mass. A sustainable rate is 1-2 pounds per week, often achieved with a less drastic deficit.

No, it is highly difficult to build muscle on a very low-calorie diet. When your calorie intake is too low, your body may break down muscle tissue for energy. Maintaining adequate protein is key for muscle preservation, but a severe deficit makes building new muscle mass nearly impossible.

To manage hunger, focus on high-fiber and high-protein foods like lean meats, vegetables, legumes, and whole grains. These increase satiety and help you feel fuller for longer. Staying hydrated with plenty of water can also help.

For most individuals, a 1350-calorie diet is not sustainable long-term. The restrictiveness can lead to fatigue, cravings, and potential disordered eating. Slower, more moderate calorie deficits are more likely to result in lasting lifestyle changes.

A weight loss plateau on a very low-calorie diet can be a sign of metabolic adaptation. Your body is trying to conserve energy. To break the plateau, consider increasing your calorie intake slightly to a more moderate level, adjusting your exercise, or having a maintenance day.