TDEE of 3,500Calories: Maintenance, Loss & Gain Plans
A Total Daily Energy Expenditure of 3,500 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
3,500 cal
Conservative Loss (−250)
3,250 cal
Moderate Loss (−500)
3,000 cal
Aggressive Loss (−750)
2,750 cal
Lean Bulk (+250)
3,750 cal
Bulk (+500)
4,000 cal
Macro Breakdown at 3,500 Calories (30/40/30)
Protein (30%)
263g
Carbs (40%)
350g
Fat (30%)
117g
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 3,500 calories suggests a highly active individual, athlete, or person with a physically demanding job.
Sample meal distribution at 3,500 calories: breakfast 875 cal, lunch 1,050 cal, dinner 1,050 cal, snacks 525 cal.