TDEE of 2,200Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 2,200 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
2,200 cal
Conservative Loss (−250)
1,950 cal
Moderate Loss (−500)
1,700 cal
Aggressive Loss (−750)
1,450 cal
Lean Bulk (+250)
2,450 cal
Bulk (+500)
2,700 cal
Macro Breakdown at 2,200 Calories (30/40/30)
Protein (30%)
165g
Carbs (40%)
220g
Fat (30%)
73g
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 2,200 calories suggests a moderately to very active adult exercising 3–5 days/week.
Sample meal distribution at 2,200 calories: breakfast 550 cal, lunch 660 cal, dinner 660 cal, snacks 330 cal.