What Does a 2,000-Calorie Diet Look Like?

Just how many calories you need in a day varies with your gender, age, weight and activity level, with the most common number being 2,000 calories. Because it's the most common, the FDA uses 2,000 calories as a base to determine daily values of various nutrients (that's why 2,000 calories is also the reference number used on the Nutrition Facts Panel on packaged foods). If you want to lose weight rather than maintain a healthy weight, that number will change.

So what does a 2,000-calorie diet look like? And is it the best calorie goal for you and your needs? Start by estimating your daily calorie goal and see how much food you get on a well-balanced 2,000-calorie-a-day diet (you can compare it to the 1,200-calorie and 1,500-calorie versions).

How to Calculate Your Daily Calorie Goal

This simple calculation can help you estimate how many calories you need to maintain your current weight or lose a healthy 1 to 2 pounds per week. Most people will lose weight following a 1,500-calorie diet.

1. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.

2. To lose 1 pound/week: Cut 500 calories/day

3. To lose 2 pounds/week: Cut 1,000 calories/day

Example:

Say your current weight is 190 pounds:

1. To maintain your current weight: 190 lbs. x 12 = 2,280 calories

2. To lose 1 pound/week: 2,280 calories – 500 calories = 1,780 calories

3. To lose 2 pounds/week: 2,280 calories – 1000 calories = 1,280 calories

It's important to remember that there is no one perfect calorie total for anyone (it's really more of a range), and that weight management is more than just calories-in and calories-out. This calculation is just a suggested starting point.

This formula also assumes the person using the equation is sedentary. If you're an active person, you may find you need more calories than what you calculated to feel satisfied during the day. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day) and, if weight loss is a desire, whether you're actually losing weight.

If you're losing weight on 1,900 calories a day and you feel great, stick with that. For healthy weight loss, we don't advise losing more than 2 pounds per week.

Of note: If you calculate a daily calorie goal that's less than 1,200, set your calorie goal back up to 1,200 calories. Below that, it's hard to meet your nutrient needs—or to feel satisfied enough to stick with a plan. Your metabolism is likely to slow below 1,200 calories a day, too, which can have long-term consequences on your weight.

Some original reporting by Nicci Micco, M.S.

What a 2,000-Calorie Day Looks Like

When you're trying to eat more healthily or lose weight, sometimes you just want someone to tell you what to eat. Following a meal plan that's designed by a registered dietitian is a great place to start.

Here's what a sample day looks like at 2,000 calories. Give this healthy day of eating a try and don't miss our other healthy 2,000-calorie meal plans, like our Mediterranean-style meal plan or our healthy meal plan for diabetes.

Breakfast on a 2,000-Calorie Meal Plan

Aim to keep breakfast between 400 and 450 calories.

Sample Breakfast:

• Scrambled Eggs with Vegetables (338 calories)
• 1 medium banana (105 calories)
• 1 cup green tea (2 calories)

TOTAL: 445 calories

Morning Snack

Aim to keep snacks around 150 to 200 calories.

Sample Snack:

• 1 medium apple, sliced (95 calories)
• 1 Tbsp. nut butter mixed with a pinch of cinnamon (98 calories)

TOTAL: 193 calories

Lunch on a 2,000-Calorie Meal Plan

Aim to make lunch 450 to 500 calories.

Sample Lunch:

• Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing (498 calories)

TOTAL: 498 calories

Afternoon Snack

Use your afternoon snack to fill out the rest of the day's calories.

Sample Snack:

• 1 cup cucumber slices (16 calories)
• 1/4 cup Garlic Hummus (151 calories)

TOTAL: 167 calories

Dinner on a 2,000-Calorie Meal Plan

Aim for dinner to be between 550 and 650 calories.

Sample Dinner:

• Taco Spaghetti Squash Boats (553 calories)
• 2 cups mixed greens (18 calories)
• 1 Tbsp. Citrus Vinaigrette (65 calories)

TOTAL: 636 calories

Evening Snack

Enjoy a (naturally) sweet treat to end the day.

Sample Snack:

• 3/4 cup Strawberry-Mango Nice Cream (70 calories)

TOTAL: 70 calories

Daily Total: 2,010 calories, 75 g protein, 169 g carbohydrates, 38 g fiber, 122 g fat, 2,054 mg sodium