Daily Macros for 2500 kcal — Maintenance

Q: What are the macros for a 2500 kcal maintenance diet?

At 2500 kcal for maintenance: Protein = 156g (625 kcal), Carbs = 281g (1125 kcal), Fat = 83g (750 kcal). Adjust protein up for higher muscle retention during a cut.

For Maintenance at 2500 kcal/day: Protein 156g (25%), Carbs 281g (45%), Fat 83g (30%). This maintenance approach is optimized for maintenance.

Daily Calorie Target

Goal

Body Weight (kg)

Protein

150g

600 cal · 30%

Carbs

200g

800 cal · 40%

Fat

67g

600 cal · 30%

Per Meal (3 meals/day)

Protein

50g

Carbs

67g

Fat

22g

Protein: 2.0g per kg of body weight. Good for muscle retention.

Protein & carbs = 4 cal/g · Fat = 9 cal/g. Cut: high protein to preserve muscle. Bulk: more carbs for energy. Keto: <50g carbs triggers ketosis for most people.

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Common questions about Daily Macros for 2500 kcal — Maintenance

What are the macros for a 2500 kcal maintenance diet?

At 2500 kcal for maintenance: Protein = 156g (625 kcal), Carbs = 281g (1125 kcal), Fat = 83g (750 kcal). Adjust protein up for higher muscle retention during a cut.