Most adults need about 2,000 calories per day. If you are trying to lose weight or if you're not active, you may need less calories each day.

A 2,000 calorie plan may be broken down into approximately 600 calories per meal and 100 calories per two snacks daily.

Breakfast 600 calories or less
Snack 100 calories or less
Lunch 600 calories or less
Snack 100 calories or less
Dinner 600 calories or less
TOTAL 2,000 Calories

Example of meals under 600 calories

Please note, the number of calories per item varies from restaurant to restaurant. Be sure to check the menu and calorie postings before ordering.

  • Hamburger with small fries and water
  • Grilled chicken sandwich with whole grain bread and a diet soda
  • Fish Sandwich with a side salad and water

Is iChoose600® for you?

iChoose600® may not be for everyone. Each individual has their own personal needs. If you are concerned about your weight or think you may have an eating disorder, discuss your concerns with a health care provider. A Registered Dietitian Nutritionist (RD/RDN) may be recommended to help you develop a lifestyle plan that fits your own personal needs. To search for a Registered Dietitian Nutritionist near you, enter your zip code at www.eatright.org/find-an-expert.

Other Resources

The Body Weight Planner

  • Need to lose or gain weight? The Body Weight Planner can help. After entering basic information that includes your current weight, sex, age, height, and an estimated physical activity level, the Body Weight Planner will calculate your calorie and physical activity needs to reach your goal weight and to maintain it.

Sample 2,000 Calorie Menus

  • A sample seven-day menu for breakfast, lunch and dinner.