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2000 Calorie Diet — The Solution to All Your 2018 Weight Loss Concerns

19 min read

Do you always check the label for Nutrition Facts on various products? You will see a notation that states that some provided information is based on 2000 calorie diet.

If you are trying to use this label to eat a healthy and well-balanced diet, this notation can be confusing. Does it mean you’re supposed to eat a total of 2000 calorie daily? Or is there a good way to use the provided information?

An Overview of 2000 Calorie Diet

To offer beneficial nutritional data to the consumers, FDA uses the 2000 calorie diet on the label of Nutrition Facts as an example, which provides information regarding Percent Daily Value and Daily Values. It isn’t a recommendation to eat a total of 2000 calories. It doesn’t also mean to imply this kind of diet as a better or worse option than the 2500 calorie diet and 1200 calorie diet. So, what’s the reason behind why 2000 calorie figure was used by FDA on the labels?

Well, a lot of average eaters will have a daily caloric intake in an approximate range. Through the use of this figure, the provided nutritional information is useful for many people. One’s unique daily calorie needs are basically based on the body size, activity level, and weight goals. People are trying to gain or lose weight can adjust their caloric intake to reach their health goals. To know how many calories you must consume daily, you may just do simple math or you can take advantage of the calorie calculator available online.

2000 Calorie Diet – Where Did It Come From?

2000 calorie diet was mandated by FDA to be included in the nutritional labels on the packaged foods. In 1990, Nutrition and Labeling Act was created to standardize the labeling of foods, which had been at the discretion of the individual states and manufacturers. Federal food labeling needs meant manufacturers have to list some information including serving sizes, calories, and ingredients. Such labels allowed the consumers to compare the amount of sodium and saturated fat aside from minerals and vitamins to daily values, which are basically the maximum amount of the recommended intake daily. Before the labels of FDA were instituted, there was no standard caloric intake, which remained the same across the board for each consumer, which makes the daily value hard to determine.

FDA also realized that caloric needs may vary by age, gender, and activity level, yet they are also aware that it could take a lot of space on the label to print daily values for the consumers in different calorie intake ranges. Therefore, FDA turned to the food consumption surveys of USDA that reported the calorie intake of kids, women, and men. Based on the surveys, children took 1800-2500 calories per day, women consume 1600-2200 calories daily, and men ingest 2000-3000 calories each day. So, to make the food labels simple, FDA has proposed the use of one amount in all labels and that is 2350 calories daily.

Even if some studies have shown that a lot of women and men need more than 2350 calories on any day, setting the amount as the standard was met with criticisms by the ones who believed it’d cause people to ignore or overeat the standards altogether. But rather, the formula was changed to include percent daily values that are based on 2000 calorie diet. This rounded number was much effective education tool, which FDA concluded.

To know the calorie requirements of an individual, FDA knew individuals would have to adjust 2000 calorie mark for gender, activity level, and age. Whether this responsibility translated to the general population is being debated widely. Thus, even if 2000 calorie diet might be the perfect amount for several, it isn’t right for everybody.

What’s Included in a 2000 Calorie Diet?

2000 calorie diet might be like it’d include tons of foods. However, the actual breakdown of 2000 calorie diet is more reasonable in comparison to what you have imagined. Some meal plans may include breakfast of approximately 500 calories, snack worth of 100 calories, lunch that’s approximately 650 calories, 100-calorie snack, and a dinner that is worth 650 calories.

What Should You Know about Daily Values?

DVs or Daily Values are nutrient intake recommendations, which are based on the advice of the national health experts. The list of DVs for key nutrients is given at the bottom of most food labels. The smaller labels aren’t needed to provide this kind of information. The values are listed for 2500 calorie diet and 2000 calorie diet.

Percent Daily Value and Its Role in 2000 Calorie Diet

Percent Daily Value will tell you how much foods contribute to the recommended intake of a particular nutrient. These values are listed in the right column of Nutritional Facts. You may use the figures of Percent Daily Value to know if you’re getting the recommended intake of essential nutrients such as fiber, calcium, fat, and protein. You may also use the information to ensure that you’re getting too much of particular nutrients that must be limited like cholesterol or saturated fat.

For every nutrient, a label basically lists the number of milligrams or grams that a single serving of a certain food provides. This data is listed by column. For instance, you can look at the label of your snack and see that this offers 2g of saturated fat. However, on the label’s right side, you will see the percentage. This describes how the food contributes to the recommended nutrient intake once you eat 2000 calorie diet. Once you eat 2000 calorie diet, the saturated fat’s daily value is 20g daily or less. Since your preferred snack offers 2g of saturated fat, it’d give 10% of your overall saturated fat intake for the day. You’ll also see the percentage listed under the column of Percent Daily Value.

Percent Daily Value and Various Ways to Use It

If you do not consider 2000 calorie diet daily, you might think that the information under Percent Daily Value is useless. But, it isn’t really. FDA offers suggestions about the other ways on how you can use the Percent Daily Value as well as some nutritional information regardless of the amount of calories you are consuming.

One of the ways to use Percent Daily Values is when you are comparing foods. If you’re trying to pick between various products and brands, you may compare the labels to see how the products can contribute to your daily nutritional requirements. Just make sure to compare the foods with same serving sizes. As you become comfortable using Percent Daily Value on food labels, it will be a lot quicker for you to trade foods with a low nutrient for the ones with higher nutrients.

Are You Following the 2000 Calorie Diet?

A lot of healthy eaters and smart consumers do not know the amount of calories they must consume daily. If you are not a big eater, you could eat 1500 calories daily or lesser than that. If you’re trying to shed extra fats or improve your diet, you might find it helpful to keep your own food diary for a week to get the number you need. You can either fill out the paper journal, use website to count the calories or a smartphone app. Once you already have the number, you may adjust that for you to achieve your goals and use Nutrition Facts label when evaluating how every food contributes to your plan. Take note that the provided information on Nutrition Facts label is based on the general guidelines. Using this will help you eat a well-rounded diet for better health. If you require personalized nutrition advice to manage health conditions, you can consider speaking to your doctor or look for an advice of a certified dietitian.

2000 Calorie Diet – Will You Be Able to Gain Weight?

You will gain weight once you consume more calories regularly than burning them. Even if the food labels use 2000 calorie diet as a benchmark for calorie consumption, the amount of calories might prompt weight gain in other sedentary people with small stature. For some, 2000 calorie diet offers few calories and could result in weight loss. Your metabolism determines whether the 2000 calories is many, not enough or just perfect for your requirements.

Is 2000 Calorie Diet for Everyone?

The calorie needs of average men range from 2200-3300 calories daily, while the average ranges of women are from 1600-2400 daily. Once you fail to burn 1600-1900 calories daily, eating 2000 calorie diet might just give you additional 100-400 calories daily. Since the 3500 extra calories produce a pound of fat, this additional intake daily for a week might lead to a gain of 0.2-0.8 lbs. A dietitian or an online calculator may help you estimate your calorie needs. If you already know your calorie needs per day, having a food journal will help you estimate your calorie intake. Some online versions are made available that offer nutrient content and calories of various foods. Read the food labels when shopping for grocery and measure the portion sizes to make the tally much accurate.

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