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2,500
cal/day
112g
protein
69g
fat
357g
carbs
Active women at maintenance or in a slight surplus. Common for very active women or female athletes.
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 2,500 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 2,500 calories, every meal should include protein to hit your daily target of 112g.
At 2,500 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 2,500 calories, the average woman would be in a surplus and likely gain weight. This is appropriate for bulking or very active individuals.
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