Military Diet Calories Breakdown

The 3 days military diet is one of the best low calorie meal plans that help you lose up to 10 pounds without exercise. It is a form of Intermittent Fasting, which helps speed up your metabolism and thus burn more fat than usual. Of-course, you can lose a few more pounds if you could include these fat burning workouts in your routine. But, that is optional.

The main reason why most people lose weight successfully is because of the military diet calories per day count.

So, if you wanted to substitute the military diet foods, then always choose the foods that are low in calories and contain the same nutrient value.

How Many Calories on the Military Diet Plan?

Let us breakdown the calories of each food item suggested on the 3 day military diet menu for a better understanding of this low cal diet program.
military diet calorie count

P.S: The calorie count is approximate and may vary in the real world scenario.

Military Diet Calories: Day 1 Breakdown

On the first day of the diet, you’ll get around 1200 calories from all the 3 meals.

Food ItemQtyCalories
Grapefruit1/252
Wholegrain Toast1 Slice67
Peanut Butter2 tbsp188
Coffee or Tea1 cup (w/o sugar)5
Tuna½ cup89
Banana1/253
Apple1 small55
Meat3 Oz200
Vanilla Ice Cream1 cup289
Green Beans1 cup34

Military Diet Calories: Day 2 Breakdown

You get around 1100 calories from the day 2 menu. Here is the calorie breakdown.

Food ItemQtyCalories
Egg178
Whole Wheat Bread1 Slice67
Banana1/253
Cottage Cheese1 cup232
Saltine Crackers5 no’s64
Vanilla Ice Cream½ cup144
Hot Dogs2 (w/o buns)350
Broccoli1 cup54
Carrots½ cup41

Military Diet Calories: Day 3 Breakdown

The day 3 of the military diet consists around 1000 calories and here is the breakdown.

Food ItemQtyCalories
Cheddar Cheese1 Slice113
Saltine Crackers5 no’s64
Apple1 small55
Egg178
Toast1 slice67
Vanilla Ice Cream1 cup289
Tuna1 cup179
Banana1/253

How Many Calories You Need Per Day to Lose Weight?

On an average, a woman needs about 2000 calories per day to maintain her weight, while an average man needs about 2500 calories. These figures are estimated considering the person’s height is 5.8 to 5.10″. Use this calculator to know your exact calorie needs per day to lose weight.

So, if a women needs to lose 1 pound of weight per week, then she can either skip 500 calories worth of food items per day from her meal or burn 500 calories by working out every day. Either ways, she could easily lose 1 pound of body weight per week (500×7=3500 cal or 1 pound).

Likewise, a man can also lose 1lb in 7 days easily.

In the military diet, a person would eat not more than 1200 calories on any given day, which puts him in a calorie deficit mode. As we’ve already discussed, the person enters fat burning mode when he cuts down calories from his food. During that period, the body makes use of the existing calories stored in his body as fat for energy, thereby making the person to lose weight naturally.

However, since these extremely low calorie diets should not be followed for more than a week, it is suggested to follow the army diet for only 3 days, followed by a 1500 calorie diet or 1200 calorie meal plan for the remaining 4 days. This would ensure the person’s metabolism doesn’t gets effected badly due to the weight loss diet.

Please note that the weight loss depends on several factors like age, height, current weight, level of activity, metabolic rate and a lot other factors.