Protein (35%)
219g
high-protein split
Carbs
219g
Fat
83g
Fiber goal
35g
14 g per 1,000 kcal
Show the math
Protein = 2,500 × 35% ÷ 4 = 219 g
Fat = 2,500 × 30% ÷ 9 = 83 g
Macros at 2,500 calories
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 219 g | 219 g | 83 g |
| Balanced | 188 g | 250 g | 83 g |
| Lower carb | 219 g | 156 g | 111 g |
| GLP-1 protein first | 250 g | 219 g | 69 g |
Protein per meal
| Split | 3 meals | 4 meals |
|---|---|---|
| High protein | 73 g | 55 g |
| Balanced | 62 g | 47 g |
| Lower carb | 73 g | 55 g |
| GLP-1 protein first | 83 g | 62 g |
How to use it
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Other calorie levels
Common questions
How much protein on 2,500 calories?
About 219 g at a high-protein 35% split, or 250 g at 40%.