The Daily Dozen averages about 1,200 calories, but given the wide array of food choices in each category, it can range anywhere from 800-1800. Consider the Other Vegetables category: a cup of bell peppers has a much lower caloric density than a cup of cooked sweet potatoes, therefore the caloric range will depend on your specific food choices. That’s the great thing about the Daily Dozen Checklist—it’s not a one size fits all approach, and can be adapted to your needs.
If your goal is weight loss, you can find more information in How Not to Diet and the accompanying Twenty-One Tweaks. In How Not to Diet, I noted: “A systematic review of successful weight-loss strategies concluded that given the metabolic slowing and increased appetite that accompanies weight loss, to achieve significant weight loss, calorie counts may need to drop as low as 1,200 calories a day for women and 1,500 calories a day for men.”
On the other hand, if your goal is weight gain, then you may want to focus on adding in more calorie-dense foods, such as sweet potatoes, avocados, nuts, and soy products.
