TDEE of 2,800Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 2,800 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
2,800 cal
Conservative Loss (−250)
2,550 cal
Moderate Loss (−500)
2,300 cal
Aggressive Loss (−750)
2,050 cal
Lean Bulk (+250)
3,050 cal
Bulk (+500)
3,300 cal
Macro Breakdown at 2,800 Calories (30/40/30)
Protein (30%)
210g
Carbs (40%)
280g
Fat (30%)
93g
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 2,800 calories suggests a highly active individual, athlete, or person with a physically demanding job.
Sample meal distribution at 2,800 calories: breakfast 700 cal, lunch 840 cal, dinner 840 cal, snacks 420 cal.