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2500 Calories a Day 5OverviewKnowing how many calories you need each day helps you plan your meals so they provide adequate nutrition without unnecessary calories thatcould add fat. The average American adult needs around 2,000 calories daily. If you're taller, more muscular or more active than average, you

may need more calories. That doesn't mean it's a good idea to meet your additional caloric needs with un! food, though. "our #ody will #enefit

more from e$tra helpings of nutrient%rich, whole foods.

 Your Caloric Needs&stimating your caloric needs #ased on your weight and activity level helps you find out whether 2,00 calories a day is appropriate for you. If

you're fairly inactive, multiply your weight #y () if you're a man and (0 if you're a woman to estimate your daily caloric needs. If you're

moderately active, multiply your weight #y ( if you're a man and (2 if you're a woman. *or e$ample, a 2,00 calorie diet is appropriate for a

moderately actively (+%l#. man to maintain his weight. To add (-2 l#. muscle mass wee!ly through diet and strength training, add at least 20

calories daily. To lose weight through diet and e$ercise, cut at least 20 calories daily. A moderately active (0%l#. man who would need 2,20calories daily to maintain weight would need 2,00 daily to gain (-2 l#. per wee!.

Macronutrients*or a #alanced diet, you should get to + percent of your daily calories from car#ohydrates, (0 to ) percent from protein and 20 to ) percent

from fat, advise e$perts from the /ayo linic. 1aturated fats from foods li!e meat and dairy should ma!e up less than (0 percent of your total

calories. In a 2,00 diet you might get (,00 calories, or +0 percent of your total, from car#ohydrates ) calories, or ( percent of your total,

from protein and +2 calories, or 2 percent of your total, from fat. If you have health concerns, such as dia#etes or cardiovascular disease,

consult your health%care provider on the amounts of each macronutrient appropriate for you.

u!upno 200 !cal3

%+4 uglenih hidrata +045 (00 !cal

(0%)4 protein (45) !cal

20%)4 fat6saturated fat mane od (047 245+2 !cal

Food Group ServingsAt 2,00 calories a day, you'll need around 8 o9. grains, +. o9. meat or #eans, ). cups vegeta#les, ) cups dairy, 2 cups fruit and : tsp. healthy

oils, according to the ;nited 1tates

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121 kcal%l&a 2 ts "ean%t %tter

2'94 kcal

(I)-(**R+I+, +A./  1-21 kcalleko I l"r 1 c%" ski ilk

91 kcalžitarice sall agel

190kcalRUČ!  1- 33kcalleko i l"r 1 slice o wiss cheese

5 kcal

žitarice 2 slices whole wheat rea!

130 kcal#o$e 1 6 c%" r%its

105 kcal"o#r$e lett%ce

1 c%"- kcal16 c%" o raw #egetales

33 kcaleso7ah%narke78aene

4 o8 o t%rke

224 kcal%l&a 1 ts" ranch !reesing

3 kcal8a:ini little %star!

 3 kcal;A

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11 kcal"#Č#R 1- 59kcal"o#r$e roaste! re! "otato

 154 kcal1 c%" o cooke! #egetales

 100 kcali'e! green sala!

1 ser#ing-20 kcaleso7ah%narke78aene

4 o8 lean sirloin steak

 240 kcal%l&a 1 ts" oli#e oil

 39 kcal8a:ini 1 ts" Italian !ressing

43 kcal$%G&' #"#N%NG SNC!  1 ?142 kcalleko i l"r string cheese

0 kcal

#o$e orange

e!i%-2kcal%k%"no 2309 kcal