What does 2,000 calories look like?

2,000 calories is the reference amount on US nutrition labels and roughly maintenance for many moderately active adults. Here's what a balanced day looks like.

1,200 1,500 1,800 2,000

2,000calories

154 gprotein

178 gcarbs

75 gfat

24 gfiber

Breakfast

485 kcal

Scrambled eggs2¼ large eggs · 134 g200kcal Whole wheat bread1½ slices · 50 g125kcal Butter½ tablespoon · 7 g50kcal Orange juice1 cup · 244 g110kcal

Lunch

645 kcal

Chicken breast (roasted)139 g230kcal Quinoa (cooked)1 cup · 183 g220kcal Red bell pepper1 medium pepper · 115 g30kcal Feta cheese1 oz · 28 g75kcal Olive oil¾ tablespoon · 10 g90kcal

Snack

250 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Granola¼ cup · 24 g120kcal Raspberries58 g30kcal

Dinner

510 kcal

Sirloin steak (cooked)5⅓ oz · 152 g270kcal Baked potato1 medium potato · 172 g160kcal Asparagus9⅓ spears · 150 g30kcal Sour cream2 tablespoons · 25 g50kcal

Dessert

110 kcal

Vanilla ice cream¾ half-cup scoop · 53 g110kcal

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 2,000 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.