TDEE of 2,300Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 2,300 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
2,300 cal
Conservative Loss (−250)
2,050 cal
Moderate Loss (−500)
1,800 cal
Aggressive Loss (−750)
1,550 cal
Lean Bulk (+250)
2,550 cal
Bulk (+500)
2,800 cal
Macro Breakdown at 2,300 Calories (30/40/30)
Protein (30%)
173g
Carbs (40%)
230g
Fat (30%)
77g
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 2,300 calories suggests a moderately to very active adult exercising 3–5 days/week.
Sample meal distribution at 2,300 calories: breakfast 575 cal, lunch 690 cal, dinner 690 cal, snacks 345 cal.