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Daily Calorie Need Recommendations

Article by Diet Bites

The Diets below are based on calorie intake and contain the recommended food allowances as recommended by the USDA. How many fruits, vegetables, grains, fats, proteins and dairy servings does your body require? What about the caloric values?

1,200 Calorie Diet

This eating plan is what we consider borderline and one that really requires the oversight of a professional. Because the energy values are so minimal, it may prove challenging to meet the daily nutritional requirements.

When energy intake values become insufficient to meet the mineral and vitamin needs of the body, weight loss results may be slowed or stalled. Because some work as a chain reaction, curbing kcal intake too severely may actually prevent weight loss from occurring.

1,400 Calorie Diet

The extra two hundred kcals make a big difference in the eating plan. We now have more room for those essential elements. However, take special note as this plan may still be too deficient for many individuals, particularly males or those who have an active lifestyle.

1,600 Calorie Diet

Now we're talking! We now have a wider birth which allows for more foods that will benefit the body. Keep in mind that losing the fat tends to be the dieter's chief directive - but shouldn't it really be about becoming healthier?

1,800 Calorie Diet

The amount of energy contained in this eating plan may be well suited to active women seeking to lose unwanted fat layers. It's still two hundred kcals below the 'standard' caloric plan which is used in nutrition labels for providing serving size recommendations.

2,000 Calorie Diet

Now we've reached the most common plan - one that is suited for the majority of dieters. Take note however, that this plan may also be too minimal in energy values for certain age groups as well as those a certain activity levels.

2,200 Calorie Diet

For the larger male or the extremely active woman, this plan might be perfect. Keep in mind that as the energy values increase, so does the number of recommendation servings from the Five Basic Food Groups. While the 1200 kcal plan requires the following recommended servings:

1200 Kcals Too Restrictive in Energy Values

Food Group

Daily Serving Size

Fruits 1.5 cups
Vegetables 1.5 cups
Grains 5 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 4 ounces
Dairy: Milk, Yogurt, Cheese 2 cups
Oils 4 teaspoons
Discretionary Calories Allow 171 calories

Daily Servings Required From Food Pyramid for 2200 Calorie Diet Plan

The 2200 kcal plan looks like this:

Food Group

Daily Serving Size

Fruits 2 cups
Vegetables 3 cups
Grains 7 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 6 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 6 teaspoons
Discretionary Calories Allow 290 calories

And as the energy values increase further still, so do the recommended servings. The following eating plans are more geared towards the individual who leads a very active lifestyle as well as for taller individuals with medium to large body frame sizes rather than more suited to achieving weight loss results.

However if the individual has a significant amount of fat to lose - as in over 100 pounds, then these plans can assist by offering tiered plans. For example, if David has 200 pounds to lose, he can go on the 3200 kcal plan and once his new weight stabilizes and he is not seeing further results - and he is certain that he is not on a weight loss plateau, then he can move down to the 3000 or 2800 kcal plan.

2,400 Calorie Diet | 2,600 Calorie Diet | 2,800 Calorie Diet | 3,000 Calorie Diet | 3,200 Calorie Diet

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