Some individuals require a 2,000 calorie diet to maintain a moderate weight, while others may need to reduce or increase their calorie intake to 2,000 to lose or gain weight.
Although calorie needs vary from person to person, following a 2,000 calorie diet can provide a basis for planning healthful meals.
A balanced 2,000 calorie diet includes all the food groups that someone needs to stay healthy. These diets aim to limit foods that put people at risk of chronic conditions and unhealthful weight gain.
This article discusses how many calories people need and provides a way for them to calculate it. It also looks at foods to eat and avoid when following a 2,000 calorie diet and the importance of nutrient density.
The Food and Drug Administration (FDA) use 2,000 calories per day as a standard for nutrition advice on food labels.
However, the number of calories that someone needs may be higher or lower than 2,000 per day.
Indeed, the number of calories a person needs will vary depending on their:
For example, according to United States Dietary Guidelines, adult females aged 1950 years who are moderately active need around 2,0002,200 calories per day. Meanwhile, moderately active adult males aged 1950 years require around 2,4002,800 calories per day.
A person can work out how many calories they need by using the MyPlate Plan tool.
Learn more about the number of calories a person needs here.
If a person consumes too many calories, they can gain weight. According to the Centers for Disease Control and Prevention (CDC), the prevalence of adult obesity in the U.S. was 42.4% in 20172018.
The CDC also note that obesity-related conditions result in some of the greatest medical costs.
People can lose excess weight by eating around 5001,000 calories fewer per day and aiming for a weight loss of around 12 pounds per week.
Nutrient density, or nutrient profiling, is a term that defines how many nutrients are in foods. Nutrition experts usually express the nutrient content of foods per 100 calories, per 100 grams (g), or per serving.
Nutrient dense foods contain more nutrients than calories and are low in fat, sugar, and salt.
The beneficial nutrients that these foods contain include:
When following a healthful diet, people should consider the nutrient density of foods as well as their calorie content. For example, a sweet muffin has a similar number of calories to a chicken stir fry but fewer beneficial nutrients.
The latter is also more likely to help a person feel fuller for longer.
People should try to eat a variety of healthful foods when following a 2,000 calorie diet.
The following list recommends some foods to eat based on the Dietary Guidelines for Americans 20152020:
People should try to avoid foods that contain high amounts of sugar, fat, and salt. The calories in unhealthful foods can quickly add up to 2,000 without giving the person the essential nutrients their body needs.
The list below recommends some foods to avoid and limit based on the Dietary Guidelines for Americans 20152020:
If a person is unsure of how much they need to eat to reach 2,000 calories, the following is an example of a 2,000 calorie day:
Following a 2,000 calorie diet can help someone plan their meals to reach or maintain a moderate weight. However, the number of calories a person needs is unique to them, so this diet might not be right for everyone.
A healthful diet includes all the food groups that someone needs to obtain essential nutrients. People should try to eat a variety of foods as part of a 2,000 calorie diet, rather than eating repetitive meals.
Also, focusing on nutrient density can help people make more healthful choices.
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2,000 calorie diet: Is it healthful? - Medical News Today
