How many calories do models eat? The answer depends on what type of model we’re talking about, their training schedule and whether they’re preparing for a big show. Most runway models eat between 1,500 to 2,000 calories per day during normal times. But this number can jump to 3,000 calories when training hard for events like fashion week.
The myth that models starve themselves on 800 or 1,000 calories is mostly outdated. Modern models train like athletes and need fuel to match.
Do models really eat so little?
No. The idea that models survive on salads and water is wrong.
Taylor Hill, a Victoria’s Secret model, said in an interview with The Times that she eats 3,000 calories a day before shows. She said there’s no way you can look that good and not eat, and that you will die if you try.
While calorie needs vary by individual metabolism, height and activity level, many runway models consume between 1,500 to 2,000 calories daily. This is much higher than the often rumored 1,000 calories or less.
The reason for this higher intake is simple. Models who work out twice a day and walk runways in heels need energy. Their bodies burn through calories fast. Eating too little would leave them weak, tired and unable to do their jobs.
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What happens if you eat only 1,200 calories?
Eating 1,200 calories or less for a long time damages your body. This is true for anyone, not just models.
A prolonged 1,200 calorie per day diet can slow metabolism, so it works best as a short term approach only. The idea that 1,200 calories is the minimum for basic bodily functions is actually too low. A healthy amount of calories for adult women ranges from 1,800 to 2,400 calories per day according to the Dietary Guidelines for Americans.
Women should never consume fewer than 1,200 calories per day and men should never consume fewer than 1,500 calories per day without guidance from a doctor or registered dietitian.
When you eat too few calories, your body thinks food is scarce. It slows down your metabolism to save energy. This means you burn fewer calories even when resting. The opposite of what you want.
Cutting too many calories and losing weight too quickly causes problems. Consuming only 1,200 calories per day is not enough for many adults and can lead to a slower metabolism and nutritional deficiencies.
Some models have spoken out about dangerous low calorie demands from the industry. Model Bridget Malcolm wrote about her experience with a nutritionist who told her to eat just 800 calories per day. She was already underweight according to her BMI, but was told she needed to lose more. She has since given up extreme dieting for good.
What do models actually eat in a day?
Most models follow these eating patterns.
- Breakfast with protein, like eggs, avocado toast or Greek yogurt with fruit
- Lunch with lean protein and vegetables, like grilled chicken salad
- Dinner with fish or chicken plus vegetables
- Snacks of nuts, fruit or protein bars between meals
On average, most VS models eat 1,500 to 2,000 calories per day based on their vlogs and social media posts. Some models who train extra hard eat even more.
The focus is on whole foods. Vegetables, fruits, lean proteins and healthy fats make up most meals. Processed foods, added sugars and alcohol get cut out, especially before big events.
Runway models typically eat 5 meals a day to keep their metabolism active. Most avoid refined carbohydrates, soft drinks and alcohol.
How much protein do models need?
Protein matters more than total calories for keeping muscle and staying lean.
The supermodel diet puts protein first, often 100 plus grams daily, to maintain muscle tone while keeping body fat percentage low. This explains why many models appear toned rather than simply thin.
Research backs up this high protein approach. To maximize muscle building with resistance exercise, daily protein intakes should be around 1.6 grams per kilogram of body weight per day and up to 2.2 grams per kilogram per day.
For a 60 kilogram model, that means eating 96 to 132 grams of protein daily. This is spread across 3 to 5 meals, with each meal containing 20 to 40 grams of protein.
Good protein sources models eat include chicken breast, fish, eggs, Greek yogurt and protein shakes. Your first meal of the day should have at least 30 grams of protein if you want to build or maintain muscle.
Do models count calories?
Not all of them. Many use portion control and intuitive eating instead of tracking every calorie.
Many models stick to intuitive eating and their exercise routine to stay slim. Stella Maxwell, a Victoria’s Secret Angel since 2015, said she eats everything in moderation. She mentioned that she doesn’t think it’s good to cut anything out 100 percent or go on some crazy diet.
The 80/20 rule is popular among models. They eat clean, whole foods 80 percent of the time and allow treats for the other 20 percent. This keeps them from feeling deprived and bingeing later.
This balanced approach lets them enjoy occasional treats, like dark chocolate or a favorite snack, without feeling guilty or going off track.
What changes before a big show?
The weeks before a major fashion show bring stricter eating and more exercise.
Models typically start preparing 3 to 12 months before a big event. The closer they get to show day, the cleaner they eat. Salt, sugar and bloat causing foods get cut.
To get in perfect shape before a show, Victoria’s Secret models avoid all sugar except natural sugar found in berries. They also cut out alcohol and salt, and limit their carbohydrate intake.
Hydration matters a lot in the pre-show diet. Models drink more water in the days leading up to an event. This helps reduce water retention and bloating. They focus on meals rich in lean proteins and healthy fats, like grilled chicken, fish, eggs, avocados and olive oil.
Before runway appearances, some models cut out difficult to digest vegetables like broccoli and fruits like bananas. The goal is to reduce any bloating that might affect how clothes fit.
Is the model diet healthy for regular people?
The model diet has some good principles, like eating whole foods, prioritizing protein and exercising regularly. But trying to copy a model’s exact eating plan can be risky.
Some versions of the diet restrict calorie intake to as few as 1,300 calories per day, which is not enough for most adults. This could cause side effects like hunger, fatigue, nausea and constipation. The diet also focuses more on weight loss than overall health.
Models have access to nutritionists, personal trainers and chefs. They exercise for hours each day. Their bodies and jobs are different from most people.
The model diet can work for anyone wanting to lose weight and improve their health. But people with certain medical conditions, like diabetes or eating disorders, should talk to a doctor first.
How can you eat more and still lose fat?
The secret is moving more, not eating less.
When you exercise regularly, your body burns more calories. You can eat more food while still losing fat. Models know this. They train hard so they can fuel their bodies properly.
Your body uses calories in several ways.
- Resting metabolic rate is the calories you burn just existing. This makes up 50 to 70 percent of total daily calorie burn.
- Digesting food burns about 5 to 10 percent of calories.
- Physical activity includes both exercise and daily movement.
On average, adult women have a basal metabolic rate of 1,400 to 1,500 calories per day. Adult men have a BMR of 1,600 to 1,800 calories per day.
This is just what your body burns at rest. Add walking, training and daily activities, and most people need far more than 1,200 calories.
What about protein for weight loss?
Higher protein intake helps you lose fat while keeping muscle.
For adults trying to lose fat, a protein intake between 1.2 to 1.6 grams per kilogram of body weight per day works best according to research.
To build muscle, aim for 1 to 1.5 grams per kilogram. For weight loss, aim for 1 to 1.2 grams per kilogram.
Protein has another benefit. Your body burns more calories digesting protein than carbs or fat. About 20 to 30 percent of protein calories get used up just breaking the food down. This is called the thermic effect of food.
FAQ
How many calories does a Victoria’s Secret model eat?
Most Victoria’s Secret models eat between 1,500 to 2,000 calories daily during normal times. When training hard for the show, some eat up to 3,000 calories per day. Taylor Hill publicly stated she eats 3,000 calories before VS shows.
What is the lowest healthy calorie intake for women?
The Dietary Guidelines suggest women need 1,800 to 2,400 calories daily to maintain health. Going below 1,200 calories should only happen with medical supervision, as it can slow metabolism and cause nutrient deficiencies.
Do models do intermittent fasting?
Some models practice intermittent fasting, often using a 16/8 schedule where they eat within an 8 hour window. This helps manage calorie intake without constant food tracking.
How much protein should I eat to stay lean?
Research suggests 1.2 to 1.6 grams of protein per kilogram of body weight for fat loss while maintaining muscle. For a 70 kilogram person, that’s 84 to 112 grams of protein daily spread across meals.
Why do some models eat more than regular people?
Models who train like athletes need athlete level fuel. Their twice daily workouts and active schedules burn significant calories. Eating more supports their training, keeps their metabolism healthy and gives them energy for long work days.
Is it bad to eat under 1,200 calories?
Yes, for most people. Eating too few calories slows your metabolism, causes muscle loss, depletes nutrients and can lead to fatigue and hormonal problems. Very low calorie diets should only be followed with medical guidance.
What foods do models avoid?
Models typically limit processed foods, added sugars, alcohol and excessive salt. Before shows, they may also cut bloat causing vegetables and high sodium foods. But most models don’t completely eliminate any food group during normal times.
Calorie intake varies greatly depending on individual goals and activity levels. For nutrient-dense food choices, check out the healthiest eggs to eat, and if you’re struggling with stubborn fat, learn what a cortisol belly looks like and how stress affects weight. An Elwood personal trainer can create a calorie plan tailored to your needs.
