In This ArticleView AllIn This ArticleCalculating Daily Goals2,000-Calorie DayBreakfastMorning SnackLunchAfternoon SnackDinnerEvening Snack
In This ArticleView All
View All
In This Article
Calculating Daily Goals
2,000-Calorie Day
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Close
Justhow many calories you needin 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 theNutrition Facts Panelon packaged foods). If you want to lose weight rather than maintain a healthy weight, that number will change.
While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How Many Calories Should I Eat to Lose Weight?
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 1.5 pounds per week. Most people will lose weight following a 1,500-calorie diet.
To lose 1 pound/week: Cut 500 calories/day
To lose 1.5 pounds/week: Cut 750 calories/day
Example:
Say your current weight is 190 pounds:
To maintain your current weight: 190 lbs. x 12 = 2,280 calories
To lose 1 pound/week: 2,280 calories – 500 calories = 1,780 calories
To lose 1.5 pounds/week: 2,280 calories – 750 calories = 1,530 calories
It’s important to remember that there is no one perfect calorie total for anyone (it’s really more of a range), and 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.
What a 2,000-Calorie Day Looks Like
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 ourMediterranean-style meal planor ourhealthy meal plan for diabetes.
Breakfast on a 2,000-Calorie Meal Plan
Aim to keep breakfast between 400 and 450 calories.
Sample Breakfast:
TOTAL: 445 calories
Aim to keep snacks around 150 to 200 calories.
Sample Snack:
TOTAL: 193 calories
Lunch on a 2,000-Calorie Meal Plan
Aim to make lunch 450 to 500 calories.
Sample Lunch:
TOTAL: 498 calories
Use your afternoon snack to fill out the rest of the day’s calories.
TOTAL: 167 calories
Dinner on a 2,000-Calorie Meal Plan
Aim for dinner to be between 550 and 650 calories.
Sample Dinner:
TOTAL: 636 calories
Enjoy a (naturally) sweet treat to end the day.
TOTAL: 70 calories
Daily Total: 2,010 calories, 75 g protein, 169 g carbohydrates, 38 g fiber, 122 g fat, 2,054 mg sodium
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
