Choose a sample one-day diet plan at 1200, 1500, 1800, 2000 or 2500 calories. Each plan has two versions: an Indian vegetarian day with dairy but no meat, fish or eggs, and a non-vegetarian day with eggs, chicken and fish. Every meal lists exact portions in grams, cups or pieces, and the totals are calculated from our food database. Not sure which level fits you? Use the calorie calculator first to find your daily number, then pick the plan closest to it.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
A 1200 calorie plan usually suits smaller women with low activity who want to lose weight, often for a short time.
A 1500 calorie plan often suits women who want to lose weight, and also smaller or less active men with the same goal.
An 1800 calorie plan often suits moderately active women who want to keep their weight, and many men who want to lose weight slowly.
A 2000 calorie plan often suits moderately active women who want to keep their weight, and men who are less active or want to lose weight slowly.
A 2500 calorie plan often suits active men who want to keep their weight, and very active women or people who want to gain weight or build muscle with regular training.
Not sure which calorie level is right for you? The calculator estimates it from your age, height, weight and activity.
Prefer to build your own day? Look up any food in the food calorie chart or the food calorie calculator.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.