TDEE of 3,000Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 3,000 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
3,000 cal
Conservative Loss (−250)
2,750 cal
Moderate Loss (−500)
2,500 cal
Aggressive Loss (−750)
2,250 cal
Lean Bulk (+250)
3,250 cal
Bulk (+500)
3,500 cal
Macro Breakdown at 3,000 Calories (30/40/30)
Protein (30%)
225g
Carbs (40%)
300g
Fat (30%)
100g
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 3,000 calories suggests a highly active individual, athlete, or person with a physically demanding job.
Sample meal distribution at 3,000 calories: breakfast 750 cal, lunch 900 cal, dinner 900 cal, snacks 450 cal.