Military Diet Calorie Count: Find the Calories Breakdown for 3 Days

The 3 days military diet is one of the best low calorie meal plans that help you lose up to 10 pounds without exercise.

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 You Eat on the Military Diet Plan?

During the 3 days diet period, it is suggested to limit your food intake to 1000 – 1200 calories. And, this limit is increased to 1500 calories on the remaining 4 days of the diet plan.

The diet encourages to eat low carb high protein foods that help curb your appetite and let you lose weight. Caffeine is also allowed.

military diet calories count
Find the Military Diet Calorie Count with Detailed Breakdown for 3 Days

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.

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 Item Qty Calories
Grapefruit 1/2 52
Wholegrain Toast 1 Slice 67
Peanut Butter 2 tbsp 188
Coffee or Tea 1 cup (w/o sugar) 5
Tuna ½ cup 89
Banana 1/2 53
Apple 1 small 55
Meat 3 Oz 200
Vanilla Ice Cream 1 cup 289
Green Beans 1 cup 34

Military Diet Calories: Day 2 Breakdown

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

Food Item Qty Calories
Egg 1 78
Whole Wheat Bread 1 Slice 67
Banana 1/2 53
Cottage Cheese 1 cup 232
Saltine Crackers 5 no’s 64
Vanilla Ice Cream ½ cup 144
Hot Dogs 2 (w/o buns) 350
Broccoli 1 cup 54
Carrots ½ cup 41

Military Diet Calories: Day 3 Breakdown

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

Food Item Qty Calories
Cheddar Cheese 1 Slice 113
Saltine Crackers 5 no’s 64
Apple 1 small 55
Egg 1 78
Toast 1 slice 67
Vanilla Ice Cream 1 cup 289
Tuna 1 cup 179
Banana 1/2 53

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.

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.

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.