All examples used in the guidelines are based on a 2,000-calorie level diet. However, it’s important to remember that recommended calorie intake will differ for individuals based on age, gender, and activity level.

At each calorie level, individuals who eat nutrient-dense foods may be able to meet their recommended nutrient intake without consuming their full calorie allotment. The remaining calories – the discretionary calorie allowance – allow individuals flexibility to consume some foods and beverages that may contain added fats, added sugars, and alcohol.

In developing the Food Guide, food items in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars) were used. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms. Solid fat and sugar calories always need to be counted as discretionary calories.

The discretionary calorie allowance is the remaining amount of calories in each calorie level after nutrient-dense forms of foods in each food group are selected. This table shows the number of discretionary calories remaining in each calorie level if nutrient-dense foods are selected. Those trying to lose weight may choose not to use discretionary calories. For those wanting to maintain their weight, discretionary calories may be used to increase the amount of food selected from each food group; to consume foods that are not in the lowest fat form (such as 2% milk or medium-fat meat) or that contain added sugars; to add oil, fat, or sugars to foods; or to consume alcohol. The table shows an example of how these calories may be divided between solid fats and added sugars.