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2,200
cal/day
153g
protein
68g
fat
243g
carbs
Average-activity men near maintenance. Also common for moderately active men cutting.
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 man, this represents a moderate deficit. 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 153g.
At 2,200 calories per day, aim for approximately 153g 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.
For the average man with a TDEE around 2,400 calories, eating 2,200 calories would create a 200 calorie daily deficit. This equals approximately 0.4 lbs of weight loss per week. Individual results vary based on your actual TDEE.
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.
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