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Short answer
A 2,500 calorie meal plan splits the day into breakfast (625 kcal), lunch (750 kcal), a snack (625 kcal) and dinner (500 kcal). At a balanced 30 / 45 / 25 split that is about 188 g protein, 281 g carbs and 69 g fat. Below is a full sample day with three dish options per meal.
2,500 kcal at a glance
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Example diet plan
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3 meals + optional snack
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One serving of each dish.
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayThe same rules the generator uses give a 2,500 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
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A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
It depends on your maintenance calories. 2,500 kcal is a deficit for some people, maintenance for others and a surplus for smaller adults. The examples on this page show who the rules give 2,500 kcal to; the generator above works out your own number.
At 30% of calories, 2,500 kcal gives about 188 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 156–250 g. Protein has 4 kcal per gram.
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 625, 750, 625 and 500 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
It depends on the gap between 2,500 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
General guidance for healthy adults, not medical advice. See our disclaimer.
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