2000 calorie diet

2000 calorie diet

Table of Contents

What is a 2000 calorie diet?

A 2,000-calorie diet plan is deemed regular and meets the nutrient needs of the majority of people. But based on your activity level, body dimensions, and fitness targets, you might need more. Your needs depend on several factors, namely:

  • Gender. Women generally burn off 5–10% fewer calories at rest than men of the same height.
  • Age. The calories that you burn at rest declines with age.
  • Height. You need more calories to keep your weight with your height
  • Activity. Exercise and physical activities like yard work boost calorie requirements.

Daily calorie needs vary from 1,600–2,400 calories every day for adult women and 2,000–3,000 calories for mature men, along with all the low ends of their ranges for sedentary individuals and the high endings for active people.

These estimates are based on trials utilizing average height and healthful weight for mature men and women. For women, the height used is 5’4″ (163 cm) while the weight is 126 lbs (57.3 kg). On the other hand, the height used for men is 5’10” (178 cm) while the weight is 154 pounds (70 kg). Depending upon your body size and activity level, you may require 3,000 more calories per day to keep your body fat.

Although athletes typically have greater calorie needs than the general public, individuals with physically demanding tasks, such as plantation laborers and construction workers, might also require a larger number of calories to keep their weight.

Logically, if you perform a moderate exercise a couple of days a week with little action in between, you probably do not need as many calories, as workouts burn off fewer calories than many men and women assume.

See: Foods That Are Good For Your Liver

Reasons to Gain Weight

1. You are underweight.

While most individuals are often struggling with obesity, there Is another group of individuals that are underweight and are, thus, in need of additional weight. You are underweight if your body mass index (BMI) is under 18.5, which is less than the body mass required to sustain optimum wellness.

Health Issues of Being Underweight

Following are some issues associated with being underweight:

  • High odds of premature departure. A study conducted recently revealed obese men are 140% more at risk of premature death, whereas obese women are 100% more at risk of premature death. 
  • Contributes to low resistance. Being underweight can adversely affect your immune system and increase your chance of getting illnesses.

Some reasons why an individual might be underweight are:

  • The individual may have an eating disorder, like anorexia nervosa.
  • There is an underlying thyroid issue. Having hyperthyroidism may cause high metabolism and thus cause unhealthy weight reduction.
  • The individual may be suffering from Type-1 diabetes, which is proven to contribute to severe weight loss.
  • The individual has cancer.
  • The individual is suffering from diseases like HIV/AIDS.
  • The individual suffered from a recent illness that restricted their food intake.

If you are underweight, you may want to consult with a physician or a specialist. This medical professional will help identify why you are underweight and then guide you on achieving your optimum weight.

2. You want to gain muscles.

Another motive to acquire weight is if you would like to gain muscles. This is mostly true for athletes and people who exert much effort in their day-to-day work. In order to gain muscles for such a purpose, you need to consume more calories and exercise more to turn your fat into muscles.

See: Foods That Clear Arteries

What about a 3,000-Calorie Diet?

Eating 3,000 calories each day is undoubtedly feasible, provided that you need that many calories daily. Even though 3,000 calories a day seem quite a lot, you can consume that much per day by incorporating in more nutrient- and calorie-dense food, like fats such as nuts, seeds, and oils; full-fat dairy; and fruits such as avocado. Regardless of the number of calories you eat, it is always crucial to balance them with polyunsaturated fats, lean proteins, and anti-inflammatory fats.

That being said, strict calorie counting is not recommended as it is impossible to count every calorie you consume. Additionally, calorie counting may interfere with your capability to react naturally to hunger and fullness cues.

See: Foods That Prevent Acid Reflux GERD

Food to Eat and Avoid

It is easy to reach 3,000 calories eating junk food and fried food, but that would not offer the nutrient value necessary for this particular diet plan. Eating about 3,000 calories a day does not mean eating anything you need if your objective is to promote wellness and wellbeing.

Though no meals are off-limits in eating a balanced and healthy diet, it is necessary to focus on optimizing nutrient density. As such, eat an assortment of plant-based food like fruits, vegetables, whole grains, nuts, and seeds, along with protein-rich animal food like fish, poultry, legumes, and dairy (if you are not vegetarian).

Equally, concentrate on things you probably already have in heavy rotation on your own life—java, hydration, and nourishment. For protein, even if you are unsure, take a peek at the ACSM guidelines. Does your protein consumption drop between 1.4 g to 1.8 g per kilogram of muscle? There is even evidence that if you are hurt and are on an energy-restricted diet, you will need to eat much more protein. In line with it, the TDEE count will help you understand how many calories your body requires.

See: Foods To Avoid With Diabetes

What Is the TDEE Count?

A measurement of your Total Daily Energy Expenditure (TDEE) is an indicator of the number of calories you burn daily when exercise has been considered. It is calculated by figuring out your Basal Metabolic Rate first, then multiplying it by an activity multiplier.

Food to Eat

Listed below are the food you need to eat:

  • Proteins. You must incorporate both animal-based proteins and fats that are fermented. Examples of animal-based proteins are fish, poultry, turkey, eggs, and beef. On the other hand, examples of plant-based proteins are legumes, lentils, chickpeas, peanuts, spirulina, quinoa, chia seeds, and hemp seed.
  • Dairy. You need an intake of dairy products such as Greek yogurt, organic milk, and cheese.
  • Fats and oils. Fats from olive oil and peanut butter ought to be included in your diet.
  • Fruits and vegetables. Fruits and vegetables must be staples of your diet as they are nutrient-rich. So, add spinach, cabbages, broccoli, and the like to your diet right away, along with oranges, avocados, bananas, and so on.

That said, there are foods you need to avoid. These are as follows:

  • Fried food. As much as possible, avoid fried foods, like French fries, onion rings, and doughnuts.
  • Fast-food. You also need to avoid fast food, like that double patty cheeseburger and that pepperoni pizza.
  • Sugary food and sugary drinks. You also need to avoid food with a great deal of sugar, in addition to soft drinks. So, stay away from candy, sodas, ice creams, chocolates, and cupcakes.
  • Food with refined carbs. It is also wise to avoid refined carbohydrates from snack favorites such as pastries and sugary cereals.

 Indeed, when a high-calorie diet—as high as 3,000 calories daily in some cases—is necessary to maintain optimum weight and compensate for rigorous everyday activities. However, there is a correct way of consuming that many calories in a day: eating healthy food and avoiding particular food such as fast food, fried food, and sugary treats. 

See: Foods To Help You Detox Naturally

1. Levy L, Patterson RE, Kristal AR, Li SS. How Well Do Consumers Understand Percentage Daily Value on Food Labels? American Journal of Health Promotion. 2000;14(3):157-160. doi:10.4278/0890-1171-14.3.157.
2. Adult obesity facts. (2020). https://www.cdc.gov/obesity/data/adult.html
3. Appendix 2. Estimated calorie needs per day, by age, sex, and physical activity level. (n.d.).
4. Chapter 1. Key elements of healthy eating patterns. Dietary Guidelines 2015–2020. (n.d.). https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/chapter-1/key-recommendations/
5. Center for Food Safety and Applied Nutrition. How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. https://www.fda.gov/food/nutrition-education-resources-materials/how-understand-and-use-nutrition-facts-label. Published 2019.
6. Muffin. (2019). https://fdc.nal.usda.gov/fdc-app.html#/food-details/456629/nutrients
7. MyPlate Plan. (n.d.).https://www.choosemyplate.gov/resources/MyPlatePlan

8. Levy L, Patterson R, Kristal A, Li S. How Well Do Consumers Understand Percentage Daily Value on Food Labels?. American Journal of Health Promotion. 2000;14(3):157-160. doi:10.4278/0890-1171-14.3.157
9. Drewnowski, A. (2017). Uses of nutrient profiling to address public health needs: From regulation to reformulation [Abstract]. https://pubmed.ncbi.nlm.nih.gov/28595659/
10. Drewnowski, A., et al. (2019). A proposed nutrient density score that includes food groups and nutrients to better align with dietary guidance. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489166/
11. Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res. 2017;2017:6951495. doi:10.1155/2017/6951495
12. The New Nutrition Facts Label. U.S. Food and Drug Administration. Published June 18, 2019.
13. Office of Disease Prevention and Health Promotion, Office of the Assistant Secretary for Health, Office of the Secretary, U.S. Department of Health and Human Services. Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level – 2015-2020 Dietary Guidelines. 2019.
14. How to understand and use the nutrition facts label. (2020). https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
15. Key recommendations. (n.d.). https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm

Have a Question?