TDEE of 2,100Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 2,100 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
2,100 cal
Conservative Loss (−250)
1,850 cal
Moderate Loss (−500)
1,600 cal
Aggressive Loss (−750)
1,350 cal
Lean Bulk (+250)
2,350 cal
Bulk (+500)
2,600 cal
Macro Breakdown at 2,100 Calories (30/40/30)
Protein (30%)
158g
Carbs (40%)
210g
Fat (30%)
70g
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 2,100 calories suggests a moderately to very active adult exercising 3–5 days/week.
Sample meal distribution at 2,100 calories: breakfast 525 cal, lunch 630 cal, dinner 630 cal, snacks 315 cal.