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2,000 Calorie Meal Plan for Men


While considered the daily average for women, 2,000 calories is below average for guys. This makes it an excellent figure for men trying to lose fat. While 1,500 and even 1,000 calories are suitable on some days, 2,000 calorie meal plans are a bit less restrictive and closer to men’s recommended 2,500 daily calorie allowance.

When to Consume 2,000 Calories

Whether it be 1,000, 2,000, 3,000 calories, or even beyond, you should not be consuming the same calories on a daily basis. You have to change it up to prevent your metabolism from adjusting. As far as 2,000 calories go, the frequency depends on whether muscle gains or fat loss is your main goal.

If building muscle is your main priority, then you need to consume more calories than your body burns, and that entails more than 2,000 calories a day. Nevertheless, there are days when you should consume slightly less calories to prevent your metabolism from speeding up. In this scenario, I would limit 2,000 calories to once or twice a week and on non-strength training days.

If you are primarily trying to lose fat, then 2,000 calories a day can be consumed three to five times a week. There can also be days where you consume less and one day a week where you consume more (your cheat day).

Basically, for fat loss, a weekly meal plan may look something like the following:

Monday (strength training, HIIT cardio) 2,500 calories
Tuesday (HIIT cardio) 2,000 calories
Wednesday (rest) 2,000 calories
Thursday (HIIT cardio) 1,500 calories
Friday (strength, HIIT cardio) 2,500 calories
Saturday (HIIT Cardio) 2,000 calories
Sunday (rest, cheat day) 2,500-3,000 calories


So far, this post has been catered to men, but in case you’re a woman and have read up to this point, here is how a 2,000 calorie diet would be utilized for females:

Monday (strength training, HIIT cardio) 2,000 calories
Tuesday (HIIT cardio) 1,000-1,500 calories
Wednesday (rest) 1,000-1,500 calories
Thursday (HIIT cardio) 1,000 calories
Friday (strength training, HIIT cardio) 2,000 calories
Saturday (HIIT Cardio) 1,000-1,500 calories
Sunday (rest, cheat day) 2,000-2,500 calories


Counting Food Portions Instead of Calories

For better accuracy, it’s always best to count calories. However, not all foods come with labels. In this case, you can guesstimate using portions. One food portion is about the size of your fist, and one portion counts as 150 calories. On a 2,000 calorie diet, you would consume 13 to 14 portions of food. One whole piece of fruit would also be counted as one portion, as would one cup of milk or juice.

It’s Perfect for Long-Term Fat Loss

For men specifically, 2,000 calorie meal plans work well because it’s slightly lower than their daily recommended food intake. At the same time, it’s not so low that it causes hunger pangs; it’s also an amount that can be included long-term into a weekly meal plan. In other words, you'll feel satiated and won't hear your tummy growling.

Let me incorporate a 2,000 calorie diet into a customized meal plan catered specifically for your body type and goals. A personalized diet ensures you build rock hard muscle while simultaneously stripping away fat to reveal the six-pack underneath.

[photo credit: F Delventhal]