Macros to maintain 180 lb
At 180 lb, a maintenance target lands around 2520 kcal/day with 130 g of protein. This holds your weight steady while leaving headroom for training and recovery. Track it for two weeks and adjust if your bodyweight drifts up or down.
Daily calorie + protein targets for someone at 180 lb holding their current weight.
Calories: 2520 · Protein: 130 g
At 180 lb, a maintenance target lands around 2520 kcal/day with 130 g of protein. This holds your weight steady while leaving headroom for training and recovery. Track it for two weeks and adjust if your bodyweight drifts up or down.