Physiq Macro Calculator

Maintenance Macros: How to Find Your TDEE

This guide covers how to set macros for maintenance using a standard approach.

Representative targets: 2647 calories · 149gm protein · 380gm carbs · 59gm fat.

Use the calculator below to generate your own numbers based on weight, height, age, and activity level.

Who This Is For

175-pound mans pursuing maintenance with a standard macro approach.

Macro Rationale

A controlled surplus of 5 calories above your estimated TDEE supports muscle protein synthesis without excessive fat gain. Protein is kept high throughout the surplus to ensure muscle is the primary beneficiary of the extra energy, not stored fat. Training quality and progressive overload do the rest.

Standard macros provide a structured split aligned with your goal and activity demands.

Daily Target Calories

2647cal/day
Target2647

Your macros are based on your body stats, goal, and activity level. Eating style shapes meal suggestions; keto, carnivore, and PSMF also change how carbs and fat are set.

Moderate Protein / High Carb / Moderate Fat

Daily Target Macros

149gm

Protein

149gm

380gm

Carbs

380gm

59gm

Fat

59gm

Protein: 149gm (0.9gm per lb body weight)

How we calculated this

Calories are based on BMR (1761) × activity for a TDEE of 2642, then adjusted by 0% for your goal.

Protein uses total body weight because body fat % was missing or outside the supported range.

Fat starts at 0.30g per lb body weight and generally stays above 20% of calories.

Carbs fill the calories remaining after protein and fat are set.

Standard uses the algorithm output as-is.

Sample Meal Plan

Breakfast

  • Oatmeal — 1.9× (1 cup cooked (~240g))317.4 cal · P12.1 C54.2 F6
  • Turkey Bacon — 1.9× (3 slices (~34g))180.8 cal · P20.1 C2 F10.1
  • Banana — 1.9× (1 medium (~118g))210.9 cal · P2 C54.2 F0
Total: 709 cal · 34.3g P · 110.4g C · 16.1g F

Lunch

  • Chickpea Salad — 2.5× (1 cup (~240g))589.2 cal · P32.1 C80.3 F16.1
  • Mixed Green Salad — 2.5× (2 cups (~60g))107.1 cal · P5.4 C21.4 F0
  • Steamed Broccoli — 2.5× (1 cup (~91g))107.1 cal · P10.7 C16.1 F0
Total: 803 cal · 48.2g P · 117.8g C · 16.1g F

Dinner

  • Black Beans — 1.5× (1/2 cup (~86g))177.6 cal · P12.4 C31.2 F1.6
  • Quinoa — 1.5× (1 cup cooked (~185g))345.8 cal · P12.4 C60.7 F6.2
  • Tempeh — 1.5× (4 oz (~113g))327.2 cal · P31.2 C15.5 F15.5
Total: 851 cal · 56g P · 107.4g C · 23.4g F

Snack

  • Rice Cakes (2) — 1.1× (2 cakes (~20g))84.5 cal · P2.5 C16.9 F0
  • Beef Jerky — 1.1× (1 oz (~28g))84.5 cal · P10.8 C3.6 F1.2
  • Apple — 1.1× (1 medium (~182g))114.7 cal · P0 C30.2 F0
Total: 284 cal · 13.3g P · 50.8g C · 1.2g F

Daily plan total: 2647 cal · 151.8g P · 386.4g C · 56.8g F

Live target: 2647 cal · 149g P · 380g C · 59g F

Sample plan built to hit your targets. Not medical advice.

Learn more in Macro Academy

Deeper explainers on macros, strategies, and how to use the calculator.

Browse Macro Academy →

Adjust Your Macros

Pre-filled for this profile. Change any value and recalculate from the same macro engine.

Body Stats

If you know your body fat %, we can calculate more accurate macros.

Goal

Your goal affects calories and macro targets.

Activity Level

Your activity level affects calories, protein needs, and carb needs.

Eating Style

Your eating style affects meal suggestions and food choices. Keto, carnivore, and PSMF also change how carbs and fat are set (PSMF adds a large deficit versus TDEE).

Dietary Restrictions & Preferences

These help us avoid foods that do not fit your needs.

Adjustment Notes

  • • Hold your targets for at least 2 full weeks before making changes — short-term weight fluctuations are water and digestion, not fat or muscle.
  • • Adjust calories in 100–150 calorie increments, not large jumps. Small changes compound without disrupting adherence.
  • • Recalculate every 10–15 lb of bodyweight change or every 6–8 weeks.
  • • If scale weight trends consistently up or down over 3+ weeks, recalculate — your true maintenance has shifted.
  • • Current maintenance estimate: 2647 cal/day. Adjust by ±100 calories based on trend.

Frequently Asked Questions

How many calories should a 175 lb man eat to maintain weight?

A 175 lb man at moderate training needs approximately 2647 calories per day to maintain bodyweight. This estimate comes from the Mifflin-St Jeor equation applied at a moderate training multiplier (1.5). Your real maintenance may be 100–150 calories above or below this depending on individual metabolism and true daily activity — track your scale trend for 2 weeks to confirm.

How much protein should a 175 lb man eat per day?

At 175 lb, a daily target of 149gm of protein (0.85g per lb bodyweight) supports body composition goals whether cutting, building, or maintaining. Protein has a higher thermic effect than carbs or fats, keeps hunger lower than either, and directly determines how much muscle your body can build or retain. Distribute across 3–5 meals for best use — a single large protein serving has diminishing returns compared to spread intake.

How does a 175 lb man know if 2647 calories is their true maintenance?

If your scale weight is stable within 1–2 lbs over 3+ weeks at 2647 calories, you have found your maintenance. If weight trends downward consistently, add 100–150 calories. If it trends upward, reduce by 100–150 calories. Formulas like Mifflin-St Jeor give a close estimate, but actual maintenance is individual and can vary ±10% from calculated values based on NEAT (non-exercise activity thermogenesis) and metabolic rate differences.

How does a standard approach differ for a 175 lb man?

A standard split at 175 lb adjusts the carb-to-fat ratio to align with your dietary preferences and activity. The overall calorie target (2647) and protein floor (149gm) remain the primary drivers of results — strategy primarily determines how those calories are distributed, which affects food choices and adherence.

When should a 175 lb man adjust their 2647-calorie macro target?

Adjust when your body sends a clear signal for 2–3 consecutive weeks: no scale trend movement (up or down as intended), stalled training performance, or persistent energy issues. A single bad week is noise — a consistent 3-week trend is a signal. Adjust in 100–150 calorie increments, not large jumps. At 2647 calories for a 175 lb man, a 100-calorie change represents about 4–5% of total intake — meaningful but not disruptive to your food structure.

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