A calorie is a unit of energy, and the amount we need daily varies widely.
According to the most recent Dietary Guidelines for Americans, the recommended calorie range for females is 1,600-3,200 calories daily.
Based on these numbers, a 2,000-calorie diet may be the sweet spot for you. Here’s what you need to know about eating 2,000 calories a day — and a sample meal plan that shows you how to do it in a healthy way.
What is a 2000-calorie diet?
You may have noticed the 2000-calorie diet on the US Nutrition Facts label as the reference point to weight daily value percentages of nutrients. The FDA considers the 2000-calorie diet “a general guide for nutrition advice.” Still, that number may or may not be appropriate for everyone. The amount of calories an individual needs is dependent on multiple factors such as gender, age, activity level and weight status (and whether or not you want to gain weight, lose weight or maintain weight).
Can you lose weight on a 2000-calorie diet?
Your ability to either gain or lose weight may not always be determined by a single caloric goal. If weight loss is the goal of a 2000-calorie diet, then adding in physical activity and choosing nutrient-dense options most of the time may assist in your efforts. However, for some individuals a 2000-calorie diet is too much energy for long-term weight management. One option is to start at a 2000-calorie count and reduce to a lower calorie level if you are not seeing the scale move after a few weeks.
The benefits of a 2000-calorie diet
A 2000-calorie diet provides many opportunities to obtain plenty of nutrients if you follow a nutrient-dense plan. Within this calorie range, the dietary pattern can include plenty of fruits and vegetables, healthy fats, lean sources of protein and whole grains. Additionally, vitamin, mineral and macronutrient needs are more easily calculated when reading food labels since it’s already set as the standard.
The downsides of a 2000-calorie diet
For individuals…
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