Protein (35%)
280g
high-protein split
Carbs
280g
Fat
107g
Fiber goal
45g
14 g per 1,000 kcal
Show the math
Protein = 3,200 × 35% ÷ 4 = 280 g
Fat = 3,200 × 30% ÷ 9 = 107 g
Macros at 3,200 calories
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| High protein | 280 g | 280 g | 107 g |
| Balanced | 240 g | 320 g | 107 g |
| Lower carb | 280 g | 200 g | 142 g |
| GLP-1 protein first | 320 g | 280 g | 89 g |
Protein per meal
| Split | 3 meals | 4 meals |
|---|---|---|
| High protein | 93 g | 70 g |
| Balanced | 80 g | 60 g |
| Lower carb | 93 g | 70 g |
| GLP-1 protein first | 107 g | 80 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.
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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 3,200 calories?
About 280 g at a high-protein 35% split, or 320 g at 40%.