Nutrisystem Calorie Chart for Weight Loss

Congratulations on Starting Your Nutrisystem Journey!

Welcome to the first step in your weight loss or healthy living journey! You’ve made an amazing decision to invest in yourself and your health, and we’re here to guide you toward success.

At Nutrisystem, we believe that weight loss doesn’t mean giving up the foods you love. Instead, it’s about finding balance, creating healthier habits and following a proven plan tailored to your needs. That’s exactly what we provide!

With our dietitian-designed, all-in-one program and meal delivery plans, you’ll benefit from personalized nutrition, ready-made convenience and the ultimate support system to keep you on track. Our approach makes weight loss simple and achievable—no deprivation required.

How to Get Started

Success starts with the right tools, and that’s where our meal plans come in. These meal plans have been customized to fit a variety of lifestyles and needs because no two journeys are the same. By following the calorie plan designed for your body and activity level, you’ll have everything you need to fuel your progress and stay on track.

To hit the ground running, start by identifying the calorie plan that’s ideal for YOU. This step is easy, thanks to our calorie charts. These charts are personalized based on factors like your gender, activity level and weight loss goals.

Follow these four steps to begin:

1. Find Your Program or Meal Delivery Plan: Find the section dedicated to the Nutrisystem program or meal delivery plan you ordered below.
2. Check the Calorie Chart: Find the calorie goal that matches your needs and goals.
3. Download Your Meal Plan: Click the link to download your personalized meal plan.
4. Start Your Journey: Begin enjoying balanced, delicious meals that work for you!

Nutrisystem Program

Calorie Chart for Weight Loss

Use the calorie chart below to find the meal plan that matches your needs based on your age, gender, activity level and goals. Once you’ve found your fit, scroll down to download your personalized meal plan and get started on reaching your goals today!

Download Your Meal Plan & Guides

Click on the “Download” link to access your personalized meal plan and guides:

Women’s Meal Plans

• Under 50 (1,200 Calories) – Download >
• 50+ (1,200 Calories) – Download >
• Under 50 with 100+ lbs. to lose OR exercising 60+ min a day (1,500 Calories) – Download >
• 50+ with 100+ lbs. to lose OR exercising 60+ min a day (1,500 Calories) – Download >

Men’s Meal Plans

• Under 50 (1,500 Calories) – Download >
• 50+ (1,500 Calories) – Download >
• Under 50 with 100+ lbs. to lose OR exercising 60+ min a day (1,700 Calories) – Download >
• 50+ with 100+ lbs. to lose OR exercising 60+ min a day (1,700 Calories) – Download >

Guides

• Get a complete list of grocery add-ins that you can enjoy on Nutrisystem with our Grocery Guide – Download >
• Discover how to navigate restaurant menus from a variety of cuisines with our Dining Out Guide – Download >

Under 50? Kickstart Your Journey with 7 in 7!

If you’re under 50, we recommend starting your weight loss journey with 7 in 7! This first week was created by dietitians to help you lose up to 7 lbs. in your first 7 days.* It’s a carefully structured, lower-calorie jumpstart to set you on the path to success. The plan provides an average of 1,000 calories per day, or 1,200 calories if you have 100+ lbs. to lose.

Ready to get started? Download the 7 in 7 Guide and Recipe Book for everything you need to crush your first week!

• 7 in 7 Guide – Download >
• 7 in 7 Recipe Book – Download >

*In a study, average weight loss was 5.1 lbs. in the first 7 days.

Download the Nutrisystem App!

If you’d like to use the Nutrisystem app to track your daily food intake and progress, follow these instructions:

Under 50 plans:​

• Go to Account and click on “Plan” under “Your Meal Plan”​
• Click “Choose a different plan”​
• Choose “28-Day Program”​
  • ​Women choose “1200 calorie” plan​
  • Men or women with 100+ lbs to lose OR exercising 60+ minutes per day choose “1500 calorie” plan​
  • Men with 100+ lbs to lose OR exercising 60+ minutes per day choose “1700 calorie” plan
• If you’d like to follow the special first week, do the following for the first 7 days of your plan*:​
  • Men – Skip afternoon snack (1 PF + 1 SC) and skip PF at breakfast, lunch and dinner​
  • Women – Skip afternoon snack (1 PF + 1 SC) and skip PF at dinner
• On day 8, follow plan as shown in journal​
  • Men – Substitute a PF + SC for the afternoon NS snack listed in your journal
• *If you purchased ProSync shakes, you can include then as your morning PowerFuel snack​

50+ plans:​

• Go to Account and click on “Plan” under “Your Meal Plan”​
• Click “Choose a different plan”​
• Choose “28-Day Program – Ages 50+”​
  • ​Women choose “1200 calorie” plan​
  • Men or women with 100+ lbs to lose OR exercising 60+ minutes per day choose “1500 calorie” plan​
  • Men with 100+ lbs to lose OR exercising 60+ minutes per day choose “1700 calorie” plan
• Follow the program as shown in the app starting on Day 1

​Meal Delivery Plans (High Protein, Low Carb or Balanced by Jenny Craig)

Calorie Chart for Weight Loss

Check out the calorie chart for weight loss below to find the meal plan that’s perfect for you. Once you’ve found your match, scroll down to download your personalized plan and start working toward your goals today!

Download Your Meal Plan & Guides

Click on the “Download” link to access your personalized meal plan and guides:

Club Advantage Membership

Head on over to the Club Advantage Guides page for everything you need to get started!

Your Journey Starts Now!

You’ve got the power to create a healthier, happier you, and this is where it all begins. Every Nutrisystem meal, every small victory and every healthy habit you build will lead you closer to your goal. Our meal delivery plans and program are designed to empower you while making weight loss as simple and convenient as possible.

The beauty of Nutrisystem is that every detail has been thought out for you, or you can make it your own to fit your lifestyle and goals. From personalized nutrition to easy-to-follow guides and ready-made meals, you have all the tools you need for success right at your fingertips. Stick to it, trust the process and know that with each day, you’re becoming the best version of yourself.