2200 Calorie Diet Plan
Discover if a 2200 calorie diet is right for you. Examples by profile, macro breakdown, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 143 lbs
Active woman, 30 years old, 143 lbs
Sedentary man, 30 years old, 154 lbs
Active man, 30 years old, 154 lbs
What is a 2200 calorie diet?
A 2200 calorie diet represents a caloric intake suitable for many profiles: moderately to very active women, or sedentary to lightly active men of average height. It's a calorie level that often allows for stable weight maintenance while having enough energy for daily activities. For some, it's a slight surplus, for others a slight deficit.
Who is this diet suitable for?
An intake of 2200 calories is particularly suited to active women of average height (5'3" to 5'7") or smaller or sedentary men. For very active women or moderately active men, this is often an ideal maintenance level. Calculate your TDEE to know if 2200 calories match your specific needs.
Macronutrient distribution
On 2200 calories, a balanced distribution would be: 220g carbohydrates (40%), 110g protein (20%), and 98g fat (40%). Adjust according to your goals: more protein (130-150g) if you weight train, more carbs if you're very physically active. The key is meeting your protein needs and distributing the rest according to your preferences.
How to follow this diet
Calorie tracking is essential to maintain a 2200 calorie goal. At this level, you have comfortable room to include varied foods while staying within your goals. Use Voical to scan your meals and verify you're staying around 2200 kcal on average over the week.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the 2200 Calorie Diet
2200 calories is a caloric level that suits many moderately active people. This guide helps you understand if this intake matches your needs.
Who Are 2200 Calories For?
Active Women
For a woman 5’5”, 143 lbs, who exercises 3-5 times per week:
- Estimated BMR: 1400 kcal
- TDEE (x 1.55): 2170 kcal
2200 calories allow for weight maintenance with room for daily variations.
Sedentary or Smaller Men
For a man 5’7”, 154 lbs, with a desk job:
- Estimated BMR: 1650 kcal
- TDEE (x 1.2): 1980 kcal
2200 calories represent a slight surplus, allowing for slow weight gain if that’s the goal.
Sample 2200 Calorie Menu
Breakfast (450 kcal)
- Oatmeal 60g with low-fat milk
- 1 banana
- 15g peanut butter
- Tea or black coffee
Lunch (650 kcal)
- 150g grilled chicken
- 250g cooked brown rice
- Green vegetables (unlimited)
- 1 tablespoon olive oil
- 1 piece of fruit
Snack (200 kcal)
- 150g Greek yogurt
- Handful of nuts (25g)
Dinner (650 kcal)
- 150g salmon
- 200g sweet potatoes
- Mixed salad with light dressing
- 1 slice whole grain bread
Evening Snack (250 kcal)
- 150g cottage cheese
- 30g granola
- Some berries
Suggested Macros for 2200 Calories
| Macro | Grams | % of calories |
|---|---|---|
| Carbs | 220-250g | 40-45% |
| Protein | 110-140g | 20-25% |
| Fat | 75-95g | 30-38% |
Adjustments Based on Your Goals
For Weight Loss
If 2200 kcal is your maintenance, reduce to 1700-1900 kcal for a 300-500 kcal deficit.
For Muscle Gain
If 2200 kcal is your maintenance, increase to 2400-2500 kcal for a moderate surplus.
For Athletic Performance
Maintain 2200 kcal on rest days, increase by 200-300 kcal on intense training days.
Common Mistakes
- Forgetting liquid calories: Juice, smoothies, and sweetened coffee count
- Underestimating portions: Weigh your food initially to calibrate
- Being too rigid: Aim for weekly average, not daily precision
- Neglecting quality: 2200 kcal of junk food =/= 2200 kcal of nutritious foods
Why Voical Makes Tracking Easy
With 2200 calories, you have room to vary your diet. Voical helps you stay within this range effortlessly: photograph your meals, the AI calculates calories instantly. Simple and effective for staying on track long-term.