What does 2,500 calories look like in a day?

2,500 calories is roughly maintenance for many active men. Here's a balanced day built around lean protein, whole grains and plenty of produce.

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

2,500calories

196 gprotein

272 gcarbs

74 gfat

37 gfiber

Breakfast

620 kcal

Oats (dry)1 cup (dry) · 79 g300kcal 2% milk1 cup · 240 g120kcal Banana1 medium banana · 118 g105kcal Peanut butter1 tablespoon · 16 g95kcal

Lunch

780 kcal

Chicken breast (roasted)200 g330kcal Brown rice (cooked)1¼ cups · 250 g280kcal Broccoli1⅔ cups (chopped) · 147 g50kcal Olive oil1 tablespoon · 14 g120kcal

Snack

295 kcal

Greek yogurt (nonfat, plain)1 container (170 g) · 170 g100kcal Almonds14 almonds · 17 g100kcal Apple1 medium apple · 183 g95kcal

Dinner

665 kcal

Sirloin steak (cooked)7¼ oz · 202 g360kcal Baked potato1¼ medium potatoes · 215 g200kcal Green beans1⅓ cups · 129 g40kcal Butter⅔ tablespoon · 9 g65kcal

Snack 2

140 kcal

Cottage cheese (low-fat)½ cup · 111 g90kcal Blueberries64 blueberries · 88 g50kcal

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 2,500 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.