📖 Diet Calorie Guides
Complete calorie and nutrition guides for 15 popular diets
All Diet Guides
Each guide includes a diet overview, typical daily calories, sample day with macro breakdowns, food lists with calorie counts, and honest pros and cons.
Diet Comparison
| Diet | Typical Calories | Macro Focus |
|---|---|---|
| Keto Diet | 1,500-2,000 calories per day for weight loss, 2,000-2,500 for maintenance | 70% Fat / 25% Protein / 5% Carbs |
| Mediterranean Diet | 1,500-2,200 calories per day depending on goals | 40% Carbs / 35% Fat / 25% Protein |
| Paleo Diet | 1,500-2,500 calories per day | 30% Protein / 35% Fat / 35% Carbs |
| DASH Diet | 1,600-2,600 calories per day (varies by activity level) | 55% Carbs / 27% Fat / 18% Protein |
| Whole30 | 1,600-2,200 calories per day (not counted on program) | 35% Fat / 35% Protein / 30% Carbs |
| Vegan Diet | 1,600-2,400 calories per day | 55% Carbs / 25% Fat / 20% Protein |
| Vegetarian Diet | 1,600-2,400 calories per day | 50% Carbs / 30% Fat / 20% Protein |
| Carnivore Diet | 1,800-3,000 calories per day (ad libitum, eat until full) | 0% Carbs / 60% Fat / 40% Protein |
| Atkins Diet | 1,500-2,000 calories per day | 60% Fat / 30% Protein / 10% Carbs (Phase 1) |
| South Beach Diet | 1,500-1,800 calories per day | 40% Carbs / 30% Fat / 30% Protein (Phase 2-3) |
| Intermittent Fasting | 1,400-2,200 calories per day (during eating windows) | Varies - focus is on timing, not macros |
| CICO (Calories In, Calories Out) | Varies based on individual TDEE minus 500-1000 for weight loss | Flexible - any macro ratio works as long as total calories are controlled |
| Macro Counting (IIFYM) | Varies by individual goals and TDEE | Example: 40% Protein / 30% Carbs / 30% Fat (varies by goal) |
| Flexible Dieting | Based on individual TDEE and goals | Personalized based on goals (typically balanced) |
| Zone Diet | 1,200-1,500 calories for women, 1,500-1,800 for men | 40% Carbs / 30% Protein / 30% Fat (every meal) |
Which Diet is Right for You?
The best diet is the one you can stick to. Here's a quick guide:
- For rapid weight loss: Keto, Atkins, or a structured calorie deficit (CICO)
- For heart health: Mediterranean, DASH
- For simplicity: CICO, Intermittent Fasting, Flexible Dieting
- For food sensitivities: Whole30 (elimination approach)
- For ethical/environmental reasons: Vegan, Vegetarian
- For muscle building: Macro Counting (IIFYM)
- For long-term health: Mediterranean, DASH, Flexible Dieting
No matter which approach you choose, tracking your calories with the Calory app will help you understand your intake and make better food decisions.