Protein (35%)
262g
high-protein split
Carbs
262g
Fat
100g
Fiber goal
42g
14 g per 1,000 kcal
Show the math
Protein = 3,000 × 35% ÷ 4 = 262 g
Fat = 3,000 × 30% ÷ 9 = 100 g
Macros at 3,000 calories
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 262 g | 262 g | 100 g |
| Balanced | 225 g | 300 g | 100 g |
| Lower carb | 262 g | 188 g | 133 g |
| GLP-1 protein first | 300 g | 262 g | 83 g |
Protein per meal
| Split | 3 meals | 4 meals |
|---|---|---|
| High protein | 88 g | 66 g |
| Balanced | 75 g | 56 g |
| Lower carb | 88 g | 66 g |
| GLP-1 protein first | 100 g | 75 g |
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
- Copy the link, save the plan on this device, or print it for your next appointment.
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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 3,000 calories?
About 262 g at a high-protein 35% split, or 300 g at 40%.