Healthy Lifestyle

2500 calorie diet plan for man and woman

Are you interested in 2500 calorie diet plan for man and woman look? Keeping body health is necessary especially for people like you who really care about fashion. It needs support from your body shape. If you are man, you must be thinking on how to be looked gentle and if you are woman, you must be interested in how to make your body slim well. We here give you several tips and ideas on how to make your diet plan.

The Differences Man and Woman Diet Program

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Men’s diet is not the same as a woman’s diet. Differences of women and men diet are largely due to differences in physical form. There is also an opinion that says that the emotional and gender roles also influence dietary differences between the sexes. This time we will discuss what causes how to lose weight between men and women can be different. What are the differences?

  1. Differences in calorie intake are required

The man has a taller body and his body composition has a larger amount of muscle mass than a woman. So the male body will burn more calories and that means men need more caloric intake. While the fat composition of women 11% more than men who cause women require fewer caloric intake. Although women and men are in the same age group and with the same level of activity, they will still have different weight and the required caloric intake is different too.

  1. Differences in nutritional needs

Men and women have different health problems as well as the level of disease risk. It is therefore clear that nutritional needs will differ between the sexes. For example, women need more iron because women lose much iron during menstruation. Men need fiber more because the risk of colon cancer in men is higher than women. Women also need more calcium because the risk of osteoporosis in women is higher.

The amount of protein intake should be paid more attention to the men’s diet because of the greater amount of male muscle mass. Protein intake should amount to approximately 15% of the amount of calories your body needs. For example if you are a man weighing 80 kg, the recommended calorie count is 2800 calories.

From here you can calculate that you need protein intake as much as 420 calories. Both women and men should keep their fat intake to no more than 30% of total calories when applying how to lose weight.

  1. Emotional differences and gender roles

Experts argue that men tend to lose weight faster and are better able to maintain ideal weight than women. This is because men immediately act quickly when they are intent on losing weight. In contrast to women who are still influenced by emotional factors to lose weight. Not to mention women are more easily distracted and more easily influenced the opinions of others so that the process of losing weight will be slower than men.

The role of gender also influences different ways of losing men and women. Women’s gender roles such as shopping for household and cooking needs for family members make women more likely to encounter food temptations, making it more difficult for them to meet the recommended amount of calories.

Healthy Dietary Nutrients Guidance

calories 300x167 - 2500 calorie diet plan for man and woman

Use this visual guide / example for building a daily meal plan using the example of three different macronutrient relationships. The goal is 2500 calories. How do you imagine them in your imagination? Depending on your own preferences, you can easily imagine a small hill of sandwiches or hamburgers, ice cream packing or a plate of fresh fruits and vegetables.

In other words, in order to gain 2500 calories, a certain amount of food should be put on a plate, given its quality and the composition of macronutrient elements.

However, if you think that calories are just calories and 2500 of them can have the same result on your body, no matter what you eat, then you are mistaken. You may consume 2500 calories. However, you need to know how to break these calories into carbohydrates and fats. These elements have a huge impact on your physique, health and overall health.

To help you understand how 2,500 calories from food should look like using popular diet plans, we created a daily detailed nutrition plan with an example of three common macronutrient ratios of protein, carbohydrates and fat: 40/40/20, 30/20/50, And 20/50/30.

The ratio 40/40/20 is a typical low body fat and high protein bodybuilder diet, which we use most often. The ratio of 30/20/50 contains a very low carbohydrate content and high fat content, it is also called “carbohydrate”. In a 20/50/30 ratio, typical American diets appear.

Caloric content in each variant of diets is the same, but the food on the plates is fundamentally different. Using these photos, you will be able to distinguish what type of ratio macronutrient elements will be required to achieve their own goals adhering to taste preferences.

Build your own diet To find out how many calories you need and how these calories are divided into macronutrient elements and how many grams of each of the elements will be needed per day, you will just have to count. It’s not difficult if you have already finished the fifth grade.

How To Calculate Calorie

diet plan

When you intend to do a diet plan, firstly you need to calculate the calorie you really need both man and woman. In this case however, your goal is getting 2500 calorie look. So, you better use the calculator to calculate the daily calorie requirement (DNPP). You may find online calculator on the internet which has requirement such as:

  • Age

  • Gender

  • Growth

  • Body Weight

  • Goal for example, fat burning, support , and muscle growth

  • Activity Level for example, light activity (average workload at work and at work), average activity (intensive exercise load, but average at work), high activity (average workout load and Intensive at work), and extra-high activity (intensive exercise and work load)

However, we also give you important information related to the way of getting calculation of daily calorie you need. There are three types of physical activity such as light (10 – 20%), average (20 – 30%) and high (40 – 50%). Light activities include; Reading (10%), driving car (10%), office work (10%), teaching (20%), walking (20%). Average activity among others; Domestic work (20%), brisk walking (30%), cycling (30%). High activities include; Aerobics (40%), climbing (40%), and jogging (40%)

If you have a sedentary job, we advise you to choose an easy or medium activity level, even if you train 5-6 days a week. Once you got a daily calorie rate, it’s time to figure out the ratio of the main food nutrients. In general, the ratio 40/40/20 is suitable for most people, but if you prefer more fat in your diet, you can change the ratio depending on your tastes.

Having determined the ratio of proteins, carbohydrates and fats, we will start to select products for the set of calories needed. For example, take 2500 calories and a ratio of 40/40/20. As a result, we need to get protein – 40 percent of the total daily food ration (1000 kcal), carbohydrates – 40 percent (1000 kcal) and fats 20 percent of the total daily diet (500 kcal).

Now that you know how many calories you need to consume in each subgroup, divide them by calories by 1 gram for each element. 1 gram of carbohydrate has 4 calories, one gram of protein has also 4 calories, and one gram of fat – 9 calories.

Thus, if 2500 calories are broken down in a ratio of 40/40/20, we will get 1000 calories from the protein, which will be 250 grams; 1000 calories from carbohydrates, which is 250 grams; And 500 calories from fats, this is 55 grams. Every day you will eat 250 grams of protein and carbohydrates and 55 grams of fat. That’s all.

Once you get the right amount of calories, you need to translate them into food, as shown below. Use the menu below with a detailed description of macronutrient elements and our calorie table for building your own diet.

Example Diet Plan 2500 Calories In Five Meals

In order to make you easy making your own diet plan, we offer you our diet plan by calculating the total of food nutritions. It has a meal for breakfast, dinner, supper, and snack.


  1. Ratio 40/40/20

Menu:  2 whole eggs, 1 cup egg whites, 1 cup oatmeal, 1 cup of blueberry, 2 tbsp. L. Of pure maple syrup

Total of content: Calories – 595; Fat – 15 g; Carbohydrates – 75 g; Protein – 40 g

  1. Ratio 30/20/50

Menu: 4 whole eggs, 1 slice of cheddar cheese, 2 Toast whole grain bread, ¼ cup sliced ​​avocado

Total of content: Calories – 716; Fat – 44 g; Carbohydrates – 39 g; Protein – 41 g

  1. Ratio 20/50/30

Menu: 2 15-cm pancake, 2 pieces of bacon, 2 pieces of butter, 3 tbsp pure maple syrup

Total of content: Calories 673; Fat – 29.4 g; Carbohydrates – 85 g; Protein – 17 g


  1. Ratio 40/40/20

Menu: 2 tablespoons whey protein isolate, 1 medium apple

Total of content: Calories – 376; Fat – 4 g; Carbohydrates – 35 g; Protein – 50 g

  1. Ratio 30/20/50

Menu: 1 tablespoon whey protein, ⅓ cup almonds

Total of content: Calories – 337.4; Fat – 19 g; Carbohydrates – 1 g; Protein – 30.6 g

  1. Ratio 20/50/30

Menu: 1 medium banana, 1 cup oatmeal

Total of content: Calories 286, Fat – 4 g, Carbohydrates – 55.1 g, Protein – 7.5 grams


  1. Ratio 40/40/20

Menu: 170 g chicken fillet, 1 cup steamed broccoli, 1 cup of long brown rice

Total of content : Calories – 419;  Fat – 6.5 g; Carbohydrates – 45 g; Protein – 45 g

  1. Ratio 30/20/50

Menu: 142 g ground beef 95/5, 1 tbsp. olive oil, ½ cup chopped onions, 1 cup of chopped lettuce, 2-3 tablespoons Tomato salsa, ¼ cup of grated cheddar cheese, 1 tbsp. Sour cream

Total of content: Calories – 591; Fat – 33.6 g; Carbohydrates – 14.5 g; Protein – 51 g

  1. Ratio 20/50/30

Menu: 1 bagel with all grains, 115 grams of sliced ​​turkey, 2 slices of tomato, 1 leaf of lettuce, 1 slice of cheddar cheese, 1 tsp. Mustard, 2 slices of avocado

Total of content: Calories 632; Fat – 20 g; Carbohydrates – 70.4 g; Protein – 42.5 g


  1. Ratio 40/40/20

Menu: 1 Packing of protein chips with the taste of sour cream and Cheddar cheese, 1 tablespoon whey protein, 1 medium orange

Total of content: Calories – 476; Fat – 4 g; Carbohydrates – 64 g; Protein – 46 grams

  1. Ratio 30/20/50

Menu: 2 tablespoons Peanut butter, 1 medium apple, 1 cup 2% yogurt

Total of content: Calories – 395; Fat – 17 g; Carbohydrates – 37.5 g; Protein – 23 grams

  1. Ratio 20/50/30

Menu: 1 cup 2% yogurt, ½ cup raspberries, 30 grams of salted pretzels

Total of content: Calories 248; Fat – 4 g; Carbohydrates – 36 g; Protein – 17 g


  1. Ratio 40/40/20

Menu : 170 g steak, 1 medium sweet potato, 1 piece of butter, 15 stalks of chopped asparagus, 1 cup chopped carrots, 2 tablespoons Extra virgin olive oil

Total of content: Calories – 676; Fat – 28 g; Carbohydrates – 46 g; Protein – 60 g

  1. Ratio 30/20/50

Menu: 170 g Salmon, 1 cup of green beans, 2 pieces of butter

Total of content: Calories – 457; Fat – 22 g; Carbohydrates – 27.5 g; Protein – 37.3 g

  1. Ratio 20/50/30

Menu: 115 g chopped chicken fillet, 1 cup of white rice, ½ sweet pepper, Green onion, chopped, ½ chopped onion, ½ cup chopped mushrooms, 2 tablespoons Soy sauce, 1 egg, 1 tbsp. Extra virgin olive oil

Total content: Calories 609; Fat – 21 g; Carbohydrates – 55 g; Protein – 50 g

Although these macro ratios may not fit your goals, you can make some of your own changes, such as making pancakes with high protein content instead of regular ones or choosing oatmeal cookies instead of bagels.

But the main thing is that you can eat delicious food, which you prefer, but taking into account the final result and keep your health well, and make the body in perfect shape. So, hope this article about 2500 calorie diet plan for man and woman helps you more in making your own plan. Good luck!

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