An 1800-calorie balanced meal plan is appropriate for active women with a TDEE of 2,200–2,400 calories and most men with a TDEE of 2,100–2,500 calories. The higher carbohydrate allowance supports training performance while maintaining a meaningful deficit.
Calories
1,800
cal/day
Protein
150g
33% of cals
Carbs
180g
40% of cals
Fat
60g
30% of cals
Overnight oats (½ cup oats, 1 scoop protein, 1 cup almond milk, berries)
6 oz chicken breast, 1 cup brown rice, 1 cup steamed broccoli
2 tbsp peanut butter, 1 apple, 1 string cheese
6 oz lean beef stir-fry with mixed vegetables and ½ cup rice noodles
Time carbohydrates around workouts for optimal performance and recovery
Don't skip the fat — healthy fats support hormone production and satiety
Eat vegetables at every meal to increase volume without significant calories
Weigh yourself weekly (same day, same time) and adjust calories if not losing 0.5–1.5 lbs/week
Not sure if 1800 calories is right for you?
Calculate your TDEE to find your exact calorie target.
Calculate My TDEE →"1800 calories was more than I expected to eat while losing weight. I had more energy for my workouts and still lost 20 pounds."
Kevin M.
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