This depends on your whether you are male or female, your age and weight, and how much exercise you do. For example, a small elderly woman who is not very active will need less food than a large young man who does lots of exercise.
To lose a healthy and realistic 0.5-1.0kg (1-2lb) a week, you need to eat 500-1000 fewer calories a day than your body needs to maintain a steady weight.
This means that most women can lose weight on 1500 calories a day and men on 1800 calories. Use the serving and portion guide on page 8 or 9 to work out how many servings of each food group to have each day to eat this many calories and have a healthy balanced diet.
Number of servings from each food group for a 1500-calorie and 1800-calorie eating plan.
| Food group | 1500 calories | 1800 calories |
| Starchy | 6 | 7 |
| Fruit and veg | 6 | 7 |
| Dairy | 3 | 3 |
| Meat/alternatives | 2 | 2 |
| Fat | 2 | 3 |
| Extra/snacks | 130 calories | 200 calories |
Portion guide
Starchy foods – a serving is:
- 3 tablespoons of breakfast cereal such as bran flakes or porridge oats
- 1 wheat biscuit
- 1 slice of bread
- Half a large bread roll/bagel
- Half a pitta or 1 mini pitta
- 1 small chapatti
- 2 heaped tablespoons of boiled rice
- 1 small naan bread
- 3 heaped tablespoons of boiled pasta
- 1.5 thick slices of boiled yam
- Two 2 egg-sized potatoes
- 1 medium-sized plantain
- 1 small slice of malt loaf
- Half an English muffin
- Half a fruit or plain scone
Fruits and vegetables – a serving is:
- 1 medium-sized fruit such as an apple, orange, banana, or half a grapefruit
- 2 small fruits such as satsumas, plums, or apricots
- A handful of grapes, berries, cherries, or lychees
- 1 slice of large fruit such as melon or pineapple
- 3 heaped tablespoons of tinned fruit in juice or stewed fruit
- 1 heaped tablespoon of dried fruit
- 1 small glass of fruit juice (150ml)
- 3 heaped tablespoons of cooked vegetables such as peas, carrots, peppers or mushrooms
- 1 dessert bowl of salad.
Dairy – a serving is:
- 200ml (one third of a pint) of semi-skimmed milk/soya milk
- 1 small pot (150g) of yoghurt or fromage frais
- 1 small matchbox-size (30g/1 oz) piece of cheddar or other hard cheese
- 45g (1.5oz) of reduced fat cheese
- 60-SOg (2-3oz) of reduced fat soft cheese
- 90g (3oz) of cottage cheese.
Meat/alternatives – a serving is:
- 60-90g (2-3oz) of cooked lean meat such as beef, pork, mince, lamb, chicken, and turkey
- 120-150g (4-5 oz) of fish (white or oily)
- 2 eggs
- 2 tablespoons of nuts
- 4 tablespoons of beans such as kidney beans, butter beans or chickpeas
- 4 tablespoons of lentils or dahl
- 120g (4oz) of soya, tofu, or Quorn.
Fats and oils – a serving is:
- 1 teaspoon of oil or ghee
- 1 teaspoon of butter or margarine
- 1 teaspoon of mayonnaise
- 2 teaspoons of low-calorie mayonnaise
- 1 tablespoon of salad cream
- 2 tablespoons of low-calorie salad cream
- 2 teaspoons of double cream.
Snack/extras:
About 50 calories
- 1 plain biscuit
- 1 medium piece of fruit
- 1 small pot (150g) of diet yoghurt
- 1 crispbread
About 100 calories
- 2 pieces of fruit
- 2 rice cakes with reduced fat spread and honey
- 1 cereal bar
- 1 small scoop of ice cream
- 2 plain biscuits
- 30g of boiled sweets
- 1 small packet low fat crisps.
About 150 calories
- 1 chocolate biscuit
- 2 small slices of toast with low fat spread
- 1 bread roll
- 1 small pot (150g) of low-fat yoghurt, custard or rice pudding
- 1 packet of crisps.
About 200 calories
- 2 slices of bread or toast (with spread from allowance)
- 3 tablespoons of breakfast cereal with 200ml (one third of a pint) of semi-skimmed milk
- 1 chocolate bar
- 1 slice fruit or sponge cake.