TDEE of 1,800Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 1,800 calories means your body burns this amount on an average day. Eating at this level maintains your current weight. The typical US adult TDEE ranges from 1,800 to 2,500 calories/day.
Calorie Targets by Goal
Maintenance
1,800 cal
Conservative Loss (−250)
1,550 cal
Moderate Loss (−500)
1,300 cal
Aggressive Loss (−750)
1,050 cal
Lean Bulk (+250)
2,050 cal
Bulk (+500)
2,300 cal
Macro Breakdown at 1,800 Calories (30/40/30)
Protein (30%)
135g
Carbs (40%)
180g
Fat (30%)
60g
A 30/40/30 split is a common performance-focused ratio. A weight-loss focused diet may use 35% protein, 35% carbs, 30% fat.
A TDEE of 1,800 calories suggests a moderately active adult, likely lightly exercising 1–3 days/week.
Sample meal distribution at 1,800 calories: breakfast 450 cal, lunch 540 cal, dinner 540 cal, snacks 270 cal.