This means that certain people can eat 2, calories a day and still potentially gain weight. Weight gain occurs when you eat more calories than your body burns. For some people, eating calories a day may push them in a positive calorie direction that leads to weight gain.
The Food and Drug Administration lists 2, calories as the appropriate amount most people ought to consume each day. These calories are made up of three main macronutrients. On average, a daily 2,calorie diet breakdown is made up of:.
The FDA reports that fat has 9 calories per gram, while each gram of carbohydrate and each gram of protein has 4 calories per gram. This means that you're consuming about calories of protein, calories of fat and 1, calories of carbohydrates on a daily basis.
This distribution of macronutrients is particularly important as it's intended to cover the FDA's recommended daily values of various nutrients, which include:. Regardless of the diet you're following or the number of calories you're consuming , you need to make sure that you meet your appropriate daily values of essential vitamins, minerals and other nutrients. Consumption of too few vitamins and minerals can lead to nutrient deprivation and other long-term health problems.
Eating too few calories over a long period of time can lead to a range of changes, including muscle wasting and decreased metabolism. According to the Dietary Guidelines for Americans , the amount of calories you should consume on a daily basis is based on three main factors: age, sex and activity level.
The average adult needs approximately 2, calories per day. Yet, individual calorie recommendations depend on many factors, such as your size, gender, exercise level, weight goals, and overall health.
Following a 2,calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals. Other factors that affect weight loss include your environment, socioeconomic factors, and even your gut bacteria 5 , 6.
That said, calorie restriction is one of the main targets in obesity prevention and management 7 , 8. For example, if you reduce your daily calorie intake from 2, to 2,, you should lose 1 pound 0. On the other hand, a 2,calorie diet would exceed the calorie needs of some people, likely resulting in weight gain. At each meal, you should focus on high-quality protein and fiber-rich foods, such as fruits, vegetables, and whole grains.
While you can indulge on occasion, your diet should mainly consist of the following types of foods:. Studies suggest that adding a protein source to meals and snacks can help promote feelings of fullness and aid weight loss and maintenance 12 , 13 , Additionally, monitoring your carb intake and choosing the right types of carbs can assist with weight maintenance.
A balanced, healthy diet should consist of a variety of whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, legumes, whole grains, and healthy fats. However, regularly eating the foods on this list may not only be harmful to your health but also delay or hinder weight loss or even disrupt your weight maintenance efforts. Each meal contains approximately calories and each snack about calories How many calories do I need?
Why is it important to eat the right number of calories? Nutrient density. Foods to eat on a 2, calorie diet. Foods to avoid on a 2, calorie diet. A 2, calorie day. Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. What to know about the 1,calorie diet. Medically reviewed by Grant Tinsley, PhD. How to eat 1, calories a day.
What to know about low calorie meal plans. For example, athletes and active individuals typically burn more calories at rest compared to the average person. Regular exercise builds lean mass, which in turn can speed up your metabolism. Muscle tissue is more metabolically active than fat and therefore requires more energy to sustain itself, explains the University of New Mexico.
The FDA recommends around 2, calories per day for moderately active women aged 21 to 25 years and 2, calories for those aged 26 to 50 years. Moderately active men aged 21 to 26 years need 2, calories per day, while those aged 26 to 50 years should aim for about 2, calories. Yet, many people go on crash diets that provide fewer than 1, calories per day.
If you've been in a caloric deficit for months, you might gain weight after switching to a 2,calorie diet. However, that's not necessarily a bad thing.
Think of it as a way to "reset" your metabolism. Fitness models and other athletes usually increase their energy intake after dieting for long periods. This approach allows them to prevent metabolic slowdown and keep up with the demands of exercise via Precision Nutrition.
When you eat too few calories, your body becomes more efficient at storing energy.
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