TDEE of 3,200Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 3,200 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
3,200 cal
Conservative Loss (−250)
2,950 cal
Moderate Loss (−500)
2,700 cal
Aggressive Loss (−750)
2,450 cal
Lean Bulk (+250)
3,450 cal
Bulk (+500)
3,700 cal
Macro Breakdown at 3,200 Calories (30/40/30)
Protein (30%)
240g
Carbs (40%)
320g
Fat (30%)
107g
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 3,200 calories suggests a highly active individual, athlete, or person with a physically demanding job.
Sample meal distribution at 3,200 calories: breakfast 800 cal, lunch 960 cal, dinner 960 cal, snacks 480 cal.