What Does a 2,000-Calorie Diet Look Like?
Find out how many calories you need in a day and how much of each food group you should be eating for a well-balanced diet.
Just how many calories you need in a day varies with your gender, age, weight and activity level (find out how many calories you need in a day here). But the most common number is 2,000, which the FDA uses 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). So what does a 2,000-calorie diet look like?
Here’s how much of each food group you should be eating for a well-balanced 2,000-calorie-a-day diet—as well as some ways to eat the right amount.
Fruits & Vegetables
How much you should be eating if you need 2,000 calories a day:
2 cups fruit, 2 1/2 cups vegetables
What a daily dose might look like:
1 medium apple
+ 1 cup berries
+ 12 baby carrots
+ 1 cup cooked vegetables
Related: See More Examples of What a Serving of Fruit Looks Like
Grains (Make at Least Half Your Grains Whole)
How much you should be eating if you need 2,000 calories a day:
6 1-ounce equivalents
What a daily dose might look like:
1 English muffin
+ a 5-inch tortilla
+ 1 slice bread
+ 1 cup rice
Related: How to Cook Quinoa in 15 Minutes, Plus 8 More Whole Grains
Low-Fat Dairy
How much you should be eating if you need 2,000 calories a day:
3 cups
What a daily dose might look like:
1 cup milk or soymilk
+ 1 cup yogurt
+ 1/3 cup shredded cheese
Protein
How much you should be eating if you need 2,000 calories a day:
5 1/2 ounce equivalents
What a daily dose might look like:
3 ounces cooked salmon, chicken or beef
+ 12 almonds
+ 1/4 cup cooked beans
Solid Fats & Added Sugars (SoFAS)
How much you should be eating if you need 2,000 calories a day:
=258 calories
What a daily dose might look like:
2-ounce candy bar or a glazed donut
I’d be remiss not to mention that you don’t have to eat SoFAS. This is the recommended daily limit, so aim to stick within this parameter.
Oils & Salt
How much you should be eating if you need 2,000 calories a day:
=27 g oils
=2,300 mg salt
What a daily dose might look like:
=5 1/2 tsp. oil
=1 tsp. salt
