What does 1,600 calories look like in a day?

1,600 calories suits many women who exercise and many men starting a diet. You get three full meals plus a snack and a small dessert.

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

1,600calories

86 gprotein

201 gcarbs

54 gfat

38 gfiber

Breakfast

350 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Granola¼ cup · 31 g150kcal Banana1 medium banana · 112 g100kcal

Lunch

550 kcal

Black beans (cooked)⅔ cup · 121 g160kcal Brown rice (cooked)⅔ cup · 134 g150kcal Salsa3¾ tablespoons · 69 g20kcal Avocado⅓ avocado · 69 g110kcal Corn tortilla2 tortillas · 50 g110kcal

Snack

150 kcal

String cheese1 stick (1 oz) · 27 g80kcal Grapes21 grapes · 101 g70kcal

Dinner

410 kcal

Salmon (cooked)136 g280kcal Sweet potato1 medium sweet potato · 111 g100kcal Asparagus9⅓ spears · 150 g30kcal

Dessert

140 kcal

Dark chocolate (70–85%)23 g140kcal

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 1,600 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.