Loading...
2,200
cal/day
112g
protein
61g
fat
301g
carbs
Average-activity women near maintenance. Also common for active women at maintenance or in a slight surplus.
This intake level is within a healthy range for most adults. Adjust based on real-world results after 2-3 weeks of consistent tracking.
Whether 2,200 calories is enough depends on your size, activity level, and goals. For an average woman, this represents a calorie surplus. The key indicators are energy levels, training performance, and hunger. If you feel constantly fatigued or are losing strength, you may need more calories.
Focus on protein-rich foods (chicken, fish, eggs, Greek yogurt), vegetables for volume and nutrients, complex carbs (rice, oats, potatoes) for energy, and healthy fats (avocado, nuts, olive oil). At 2,200 calories, every meal should include protein to hit your daily target of 112g.
At 2,200 calories per day, aim for approximately 112g of protein. This is based on 0.8-1g per pound of body weight for general fitness and muscle maintenance. Spread protein across 3-5 meals for optimal muscle protein synthesis, targeting 20-40g per meal.
At 2,200 calories, the average woman would be in a surplus and likely gain weight. This is appropriate for bulking or very active individuals.
FitCommit calculates your personalized TDEE and macros from an AI body scan, then tracks your food with camera scanning. No guessing. Free 7-day trial.
Try FitCommit Free