For men, 2000 calories are comparatively less to what they should be eating in a day. This is why consuming 2000 calories in a single day may lead to weight loss. However, some men opt for this diet plan in order to maintain a healthy body weight.

The number of calories a man should consume in a single day directly depends upon his age, size and level of activity. Mostly a 2000-calorie plan is used to achieve weight-loss goals for men.

Calories Needed as per Age and Activity Level

Research conducted in University of Yale, America, suggests that average men with less to no activity level and above the age of 60 are supposed to take 2000 calories in a single day so they can maintain a healthy body weight. Similarly, men who are above 60 and have a strong activity level should take 2200 calories per day. Active men between the age of 19 and 35 should at least consume 3000 calories. Therefore, most active men who in-take 2000 calories will start to lose weight.

Diet Plan for 2000 Calories

If you are an active man between the ages of 19 and 35, you can utilize a 2000-calories plan in order to lose weight. A daily meat plan should include 6 ounces of grains, 5.5 ounces of protein foods, 6 teaspoons of oil, at least 3 cups of dairy food, vegetables, fruits and 258 extra calories from a food item of your choice.

Let’s take a look at a normal diet menu which can be used for a 2000-calorie plan.


  • 2 slices of whole-grain toast
  • 1 tablespoon of peanut butter
  • 4 egg whites
  • 1 small Orange
  • 1 cup of low-fat Greek Yogurt

Mid-Morning Snack

  • 1.5 ounces of reduced fat cheese
  • 1 cup of blueberries


  • 2.5 ounces of grilled chicken breast
  • 1 cup of brown rice
  • 1.25 cups of cooked broccoli

Afternoon Snack

  • 2/3rd of an ounce of sunflower seeds
  • 2 cups of low-fat cottage cheese


  • 2.5 ounces of cooked lean beef
  • 1.25 cups of sautéed mushrooms
  • Onions
  • Peppers
  • 2 teaspoons of olive oil
  • 1 cup of whole-wheat pasta


This meal is going to help you complete a 2000-calorie diet. This is only an example of a meal plan which you can opt for. There are other items which you can also consume that may include 2000 calories. Select items of your choice and arrange your meal plan for the day as per your needs and requirements.