Protein (35%)
254g
high-protein split
Carbs
254g
Fat
97g
Fiber goal
41g
14 g per 1,000 kcal
Show the math
Protein = 2,900 × 35% ÷ 4 = 254 g
Fat = 2,900 × 30% ÷ 9 = 97 g
Macros at 2,900 calories
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 254 g | 254 g | 97 g |
| Balanced | 218 g | 290 g | 97 g |
| Lower carb | 254 g | 181 g | 129 g |
| GLP-1 protein first | 290 g | 254 g | 81 g |
Protein per meal
| Split | 3 meals | 4 meals |
|---|---|---|
| High protein | 85 g | 63 g |
| Balanced | 72 g | 54 g |
| Lower carb | 85 g | 63 g |
| GLP-1 protein first | 97 g | 72 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 2,900 calories?
About 254 g at a high-protein 35% split, or 290 g at 40%.