What does 1,300 calories look like in a day?

1,300 calories works for many smaller women who want steady weight loss. It fits three filling meals and one snack if you lean on high-volume foods.

1,000 1,200 1,300 1,400 1,500 1,600 1,800 2,000 2,500 3,000

1,300calories

87 gprotein

167 gcarbs

35 gfat

30 gfiber

Breakfast

300 kcal

Oatmeal (cooked with water)1 cup · 211 g150kcal Raspberries96 g50kcal Almond butter1 tablespoon · 16 g100kcal

Lunch

310 kcal

Turkey breast (deli)6½ slices · 104 g110kcal Whole wheat bread2 slices · 64 g160kcal Baby carrots11 baby carrots · 114 g40kcal

Snack

150 kcal

Cottage cheese (low-fat)½ cup · 111 g90kcal Pineapple¾ cup (chunks) · 120 g60kcal

Dinner

400 kcal

Tilapia (cooked)1⅓ fillets · 117 g150kcal Brown rice (cooked)¾ cup · 143 g160kcal Zucchini1 medium zucchini · 176 g30kcal Olive oil½ tablespoon · 7 g60kcal

Treat

140 kcal

Popcorn (air-popped)4½ cups · 36 g140kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 1,300 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.