Protein (35%)
245g
high-protein split
Carbs
245g
Fat
93g
Fiber goal
39g
14 g per 1,000 kcal
Show the math
Protein = 2,800 × 35% ÷ 4 = 245 g
Fat = 2,800 × 30% ÷ 9 = 93 g
Macros at 2,800 calories
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 245 g | 245 g | 93 g |
| Balanced | 210 g | 280 g | 93 g |
| Lower carb | 245 g | 175 g | 124 g |
| GLP-1 protein first | 280 g | 245 g | 78 g |
Protein per meal
| Split | 3 meals | 4 meals |
|---|---|---|
| High protein | 82 g | 61 g |
| Balanced | 70 g | 52 g |
| Lower carb | 82 g | 61 g |
| GLP-1 protein first | 93 g | 70 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 2,800 calories?
About 245 g at a high-protein 35% split, or 280 g at 40%.