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1,400
cal/day
140g
protein
39g
fat
123g
carbs
Women in a moderate-to-aggressive fat loss phase. Common for women who are shorter, lighter, or less active. Also used in structured diet programs and medical weight loss.
This intake level is within a healthy range for most adults. Adjust based on real-world results after 2-3 weeks of consistent tracking.
Whether 1,400 calories is enough depends on your size, activity level, and goals. For an average woman, this represents an aggressive calorie deficit. The key indicators are energy levels, training performance, and hunger. If you feel constantly fatigued or are losing strength, you may need more calories.
Focus on protein-rich foods (chicken, fish, eggs, Greek yogurt), vegetables for volume and nutrients, complex carbs (rice, oats, potatoes) for energy, and healthy fats (avocado, nuts, olive oil). At 1,400 calories, every meal should include protein to hit your daily target of 140g.
At 1,400 calories per day, aim for approximately 140g of protein. This is based on 1g per pound of body weight to maximize muscle preservation during an aggressive deficit. Spread protein across 3-5 meals for optimal muscle protein synthesis, targeting 20-40g per meal.
For the average woman with a TDEE around 1,900 calories, eating 1,400 calories would create a 500 calorie daily deficit. This equals approximately 1 lbs of weight loss per week. Individual results vary based on your actual TDEE.
FitCommit calculates your personalized TDEE and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
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