Calorie-free beverages: black coffee, tea, sparkling water, etc.Herbs: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc.Spices: ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.Healthy fats: avocados, coconut oil, avocado oil, olive oil, etc.Plant-based protein: tofu, edamame, tempeh, seitan, plant-based protein powders, etc.Eggs: organic, whole eggs are the healthiest and most nutrient dense.Legumes: chickpeas, black beans, cannellini beans, kidney beans, lentils, etc.Fish and seafood: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.Nuts, nut butters, and seeds: almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds, pine nuts, and natural nut butters.Lean meats: turkey, chicken, beef, lamb, bison, veal, etc.Dairy products: reduced or full-fat plain yogurt, kefir, and full-fat cheeses.Starchy vegetables: butternut squash, sweet potatoes, winter squash, potatoes, peas, plantains, etc.
Non-starchy vegetables: kale, spinach, peppers, zucchini, broccoli, bok choy, Swiss chard, tomatoes, cauliflower, etc.Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.Whole grains: brown rice, oats, bulgur, quinoa, farro, millet, etc.While you can indulge on occasion, your diet should mainly consist of the following types of foods: While it’s vital to ensure that you’re getting enough carbs, protein, and fat, a focus on foods rather than macronutrients may be more helpful to create a healthy diet ( 11).Īt each meal, you should focus on high-quality protein and fiber-rich foods, such as fruits, vegetables, and whole grains. Where your calories come from is just as important as how many calories you consume. Though 2,000-calorie diets have the potential to aid weight loss, it’s important to tailor your intake to your individual needs, as calorie needs vary based on many factors.Ī well-balanced, healthy diet includes plenty of whole, unprocessed foods.
On the other hand, a 2,000-calorie diet would exceed the calorie needs of some people, likely resulting in weight gain. That said, calorie restriction is one of the main targets in obesity prevention and management ( 7, 8).įor example, if you reduce your daily calorie intake from 2,500 to 2,000, you should lose 1 pound (0.45 kg) in 1 week, as 3,500 calories (500 calories saved over 7 days) is the approximate number of calories in 1 pound of body fat ( 9, 10). Other factors that affect weight loss include your environment, socioeconomic factors, and even your gut bacteria ( 5, 6). It’s important to note that weight loss is much more complicated than simply reducing your calorie intake. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals. Yet, individual calorie recommendations depend on many factors, such as your size, gender, exercise level, weight goals, and overall health.Ĭan a 2,000-calorie diet aid weight loss?įollowing a 2,000-calorie diet may help some people lose weight. The average adult needs approximately 2,000 calories per day.
Therefore, depending on your weight goals and activity level, the appropriate number of calories you should consume differs. Weight maintenance occurs when both numbers are equal. When the number of calories you burn is greater than the number you consume, a calorie deficit occurs, potentially resulting in weight loss.Ĭonversely, you may gain weight when you consume more calories than you burn. However, calorie needs vary drastically, with some people requiring more or fewer than 2,000 calories per day.Īdditionally, individuals who are in periods of growth, such as pregnant women and teenagers, often need more than the standard 2,000 calories per day. Why calorie needs differĬalories supply your body with the energy it needs to sustain life ( 4).īecause everyone’s body and lifestyle is different, people have different calorie needs.ĭepending on activity level, it’s estimated that adult women require 1,600–2,400 calories per day, compared with 2,000–3,000 calories for adult men ( 1). Your Daily Values may be higher or lower depending on your calorie needs” ( 3).ĭue to these daily values, consumers can compare, for example, amounts of sodium and saturated fat in a given food to the maximum daily recommended levels. In fact, all nutrition labels contain the phrase: “Percent Daily Values are based on a 2,000-calorie diet. This number is based on the estimated nutritional needs of most adults and used for meal-planning purposes according to the 2020–2025 Dietary Guidelines ( 1).Īdditionally, it’s used as a benchmark to create recommendations on nutrition labels ( 2). Though nutritional requirements vary by individual, 2,000 calories are often considered standard. Why 2,000 calories are often considered standard