1,500 Calorie Meal Plan for Men (Fat Loss)

The 180g protein target is calibrated for an average 180 lb man at 1g protein per pound. If you weigh 200+ lbs, scale up; if you weigh 160- lbs, scale down. Protein scales by bodyweight, not by calorie level. Keep fat and carbs roughly proportional and adjust calories to match your TDEE.

For the average man (TDEE ~2,400 kcal), 1,500 kcal creates a meaningful deficit and supports steady fat loss. Smaller or less-active individuals may need to adjust downward; taller or more active people can sit higher and still cut.

Aim for around 180g protein, 101g carbs, and 42g fat per day. Protein should be the priority and stays roughly constant across meals; carbs and fat can shift around training timing.

The plan above shows one example: Veggie egg scramble with toast (340 kcal), Tuna salad wrap (475 kcal), Lean sirloin and sweet potato (480 kcal), Protein shake with banana (105 kcal), Cottage cheese with pineapple (75 kcal). Total: 1457 kcal, 140g protein, 123g carbs, 45g fat. You can swap any meal for another with similar macros.

At 1,500 kcal, limit the cut to 4-8 weeks then take a 1-2 week diet break at maintenance. This intake is at the low end of the safe range and aggressive deficits become harder to sustain past 8 weeks.

Yes. Swap any meal for one with similar macros (within ~50 kcal and ~5g protein). The meal templates are illustrative; the macro target (180g P / 101g C / 42g F) is what drives results.

For most people, keep calories the same on rest and training days for simplicity. Optional refinement: shift 20-30g of carbs from rest days into training days. Protein stays the same every day.