2000 Calorie Diet Plan
Discover if a 2000 calorie diet is right for you. Examples by profile, macro breakdown, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
What is a 2000 calorie diet?
A 2000 calorie diet is often cited as the reference for an average adult. This value is used on nutrition labels as a calculation baseline. However, your actual needs depend on your age, sex, height, weight, and activity level. For some, 2000 calories represents maintenance, for others a deficit or surplus.
Who is this diet suitable for?
An intake of 2000 calories typically suits active women or sedentary men of average height. For a sedentary woman, this may represent a slight surplus. For a very active man, it would be a significant deficit. Calculating your Basal Metabolic Rate (BMR) multiplied by your activity factor will give you your actual needs.
Macronutrient distribution
On 2000 calories, a balanced distribution would be: 200g carbohydrates (40%), 100g protein (20%), and 89g fat (40%). Adjust according to your goals: more protein for muscle preservation, fewer carbs if you're sedentary. The key is maintaining a balance that works for you.
How to follow this diet
Calorie tracking is essential to maintain a 2000 calorie goal. Studies show that without tracking, we underestimate our intake by 20 to 50%. Use an app like Voical to scan your meals and maintain accuracy. Weigh your food initially to calibrate your estimates.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 2000 Calorie Diet
The 2000 calorie figure is everywhere on food packaging, but what does it really mean for you? This guide helps you understand if this intake is right for your situation.
Calculate if 2000 Calories Suits You
To know if 2000 calories matches your needs, calculate your TDEE:
Step 1: Calculate Your BMR (Mifflin-St Jeor)
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Step 2: Multiply by Your Activity Factor
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (1-3 days/week): BMR x 1.375
- Moderately active (3-5 days/week): BMR x 1.55
- Very active (6-7 days/week): BMR x 1.725
- Extra active (athlete): BMR x 1.9
Practical Example
Woman, 30 years old, 5’5”, 132 lbs, moderately active:
- BMR = (10 x 60) + (6.25 x 165) - (5 x 30) - 161 = 1320 kcal
- TDEE = 1320 x 1.55 = 2046 kcal
For this person, 2000 calories allows for weight maintenance.
Sample 2000 Calorie Menu
Breakfast (400 kcal)
- Oatmeal 50g with milk
- 1 banana
- 10g peanut butter
Lunch (600 kcal)
- 150g grilled chicken
- 200g brown rice
- Green vegetables
- 1 tablespoon olive oil
Snack (200 kcal)
- Greek yogurt
- Handful of almonds
Dinner (600 kcal)
- 150g salmon
- 200g sweet potato
- Green salad
Evening Snack (200 kcal)
- Cottage cheese
- 1 piece of fruit
Why Voical Makes Tracking Easy
Counting calories may seem tedious, but with Voical, simply photograph your plate. The AI identifies foods and calculates calories in 15 seconds. This simplicity allows you to maintain tracking long-term.