What does 1,000 calories look like in a day?

1,000 calories a day is a very low intake and is usually only recommended under medical supervision. Here's what it looks like, so you can see why most people find it hard to sustain.

1,000 1,200 1,300 1,400 1,500 1,600 1,800 2,000 2,500 3,000

1,000calories

108 gprotein

95 gcarbs

24 gfat

20 gfiber

Breakfast

170 kcal

Egg whites3 large egg whites · 96 g50kcal Eggs1 large egg · 52 g80kcal Strawberries10 medium strawberries · 125 g40kcal

Lunch

220 kcal

Canned tuna (in water)⅔ can · 103 g120kcal Romaine lettuce2½ cups (shredded) · 118 g20kcal Cucumber⅓ cucumber (8 in) · 100 g15kcal Cherry tomatoes8¼ cherry tomatoes · 139 g25kcal Italian dressing1¼ tablespoons · 17 g40kcal

Snack

150 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Blueberries64 blueberries · 88 g50kcal

Dinner

460 kcal

Chicken breast (roasted)100 g165kcal Broccoli2 cups (chopped) · 176 g60kcal Cauliflower1½ cups (chopped) · 160 g40kcal Olive oil½ tablespoon · 7 g60kcal Baked potato¾ medium potato · 145 g135kcal

How to use this menu

Treat it as a template, not a rulebook. Swap foods within a meal for others with similar calories: every food page on this site shows exactly how much 100, 200 or 500 calories is. Not sure 1,000 is right for you? Calculate your own target.

Calorie targets below 1,200 (women) or 1,500 (men) a day should only be followed with medical supervision. Totals are calculated from USDA FoodData Central.

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.