Diet Plan for Those Who Want to Reduce Body Fat – 1800 Calories (Women) | Hardworkout Magazine

Key takeaways

- The plan provides 1800 kcal a day for women with a moderate activity level, split 30/40/30 as 135 g protein, 180 g carbohydrates and 60 g fat.

- A rough estimate of daily calorie need is body weight in kilograms multiplied by 30 kcal, so a 70 kg woman needs about 2100 kcal to maintain weight.

- A weight loss of 0.5–1 kg per week is the stated target, and cutting 500 calories a day is enough to get there.

- Mifflin's formula for women is (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161, and the result is multiplied by an activity factor (PAL) from 1.2 to 2.4.

- Regular strength training increases muscle mass and resting metabolism, which means you can eat more and still maintain the same weight.

If you want to lose weight, you need to be in a calorie deficit or increase your activity level so that you burn more calories. Therefore, it may be wise to follow a meal plan so that you have an overview of how much you eat and can adjust your food intake or activity level based on this.

Why does eating too little backfire?

There is no point in eating as little as possible to lose weight; staying low on calories for an extended period causes your metabolism to slow down, and that is not the goal.

Don't Eat Too Little

A diet with far too few calories is not practical as you will not be able to maintain it over time; you will become tired, unmotivated, and it will affect your sleep quality. No matter how many kilos you plan to lose, you should view it as a lifestyle change and aim to lose 0.5 - 1 kg per week.

If you are very physically active as well, it will affect your performance and progress with training.

This meal plan is designed for women who want to lose weight and have a moderate activity level. If you are a man, you need to eat more.

How do you work out your daily calorie need?

You can calculate your calorie needs in a simple way by multiplying your weight in kilograms by 30 calories. So if you weigh 70 kilograms, the calculation would be: 70 x 30 kcal = 2100 calories. To reduce body fat percentage, you also need to be in a calorie deficit. This meal plan is therefore based on 1800 kcal per day.


Meal Plan for Those Who Want to Reduce Body Fat – 1800 Calories (Women)

The macro distribution here is 30/40/30 for proteins, carbohydrates, and fats, which corresponds to 135 g of protein, 180 g of carbohydrates, and 60 g of fat.

You can read more about recommendations for macronutrients and a more precise calculation of calorie needs further down the page.

Suggested Weekly Menu

Monday

- Breakfast: 2 slices of whole grain bread, 4 slices of lean cold cuts, 2 slices of light cheese + 1 large glass of skim milk. (Feel free to add some bell pepper, cucumber, tomato.)

Lunch: Refrigerator oatmeal with chia seeds (60 g oats, 1 dl skim milk, 1 small container of sugar-free yogurt, 10 g chia seeds + 1 small handful of berries)

Prepare the night before - Dinner: 1 fillet of red fish (130 g), 1 medium sweet potato, 2 tbsp light sour cream, and 300 g of any green vegetables

- Evening Snack/Snack: 1 skyr + a small handful of nuts + 1 apple

Tuesday

- Breakfast: 50 g sugar-free granola/cereal, 3 dl milk, 1 handful of any berries

- Lunch: 3 slices of whole grain bread, 5 slices of lean cold cuts, 1 small glass of orange juice. (Feel free to add some bell pepper, cucumber, tomato.)

- Dinner: 200 g ground beef, 1 large whole grain tortilla, 1 medium avocado, 1 tbsp light sour cream, 200 g of any vegetables

- Evening Snack/Snack: 1 protein shake (made from 40 g protein powder + 2.5 dl milk) and 1 large banana

Wednesday

- Breakfast: 2 slices of whole grain bread, 1 can of mackerel in tomato, 1 small glass of skim milk

- Lunch: [Protein-rich energy shake with dates](https://hardworkout.no/energishaken-du-ma-prove/) (1 serving)

Dinner: [Pasta dish with seafood](https://hardworkout.no/kjottfri-mandag-provd-denne-pastaretten-med-scampi-og-reker/)

If you do not eat seafood, you can substitute it with chicken breast - Evening Snack/Snack: 300 g melon

Thursday

- Breakfast: 50 g oats, 3 dl milk, 10 g chia seeds

- Lunch: Scrambled eggs – From 3 eggs, a small splash of milk + 2 slices of whole grain bread, 2 slices of smoked salmon, 1/2 avocado and some vegetables

- Dinner: 200 g lean beef, 50 g rice, 300 g vegetables, 2 tbsp teriyaki sauce

- Evening snack/ snack: 1 YT recovery drink + 1 large banana

Friday

- Breakfast: 2 slices of whole grain bread, 2 boiled/fried eggs + 1 small glass of skim milk (Feel free to add some bell pepper, cucumber, tomato.)

- Lunch: [Pasta dish with chicken and pesto](https://hardworkout.no/enkel-pastarett-som-passer-bade-til-lunsj-og-til-middag/)

- Dinner: 200 g white fish, 1 medium sweet potato or 300 g regular potato, 1 whole broccoli (grate and fry in the pan, for broccoli rice)

- Evening snack/ snack: 1/2 box of Greek yogurt, 1 tbsp honey, a small handful of nuts and 100 g berries

[](https://hardworkout.no/vil-du-bli-bedre-pa-trening-utfordre-svakhetene-dine/)

Motivation

Do you want to improve your training? Challenge your weaknesses

Do you have any exercises that you constantly skip during training? Perhaps…

Date: Oct 13, 2026

[](/magazine/back-training-for-women-5-workouts-for-all-levels)

Free Training Program

Back training for women – 5 sessions for all levels

A strong and well-trained back is important for both strength, posture…

Date: Oct 13, 2026

[](/magazine/stress-and-weight-loss-why-your-weight-may-stay-the-same)

Weight Loss & Metabolism

Stress and weight loss – why weight can stagnate

You eat less than before, train regularly and expect that the weight…

Date: Oct 12, 2026