Your protein, fat and carbs in grams
Four splits, your grams per day and per meal, with no account to create.
Protein · fat · carbs, per day
110 · 73 · 275g
- Protein (20%)
- 110 g
- Fat (30%)
- 73 g
- Carbs (50%)
- 275 g
- Per meal, over 3
- 37 g · 24 g · 92 g
4 kcal per gram of protein or carbs, 9 per gram of fat. Every split stays within the Institute of Medicine ranges.
The four splits
For 2,200 kcal per day.
| Split | Protein | Fat | Carbs |
|---|---|---|---|
| Balanced | 110 g | 73 g | 275 g |
| High protein | 165 g | 61 g | 248 g |
| Low carb | 165 g | 98 g | 165 g |
| Endurance | 83 g | 61 g | 330 g |
- Each split gives a share of calories to each macronutrient.
- Grams follow: 4 kcal per gram of protein or carbs, 9 per gram of fat.
- Splits stay within the Institute of Medicine (2005) ranges, except “low carb”, which says so.
Frequently asked questions
Balanced suits most people. High protein when cutting or building muscle, endurance for high training volumes.
No: the daily total matters most. Spreading protein over three or four meals still helps keep and build muscle.
From the calorie calculator, which starts from your metabolism, activity and goal.
- Calorie calculatorYour daily calories and macros
- BMR & TDEEYour metabolism and daily energy expenditure
- Calorie deficit calculatorWhen you will reach your goal weight
- Protein calculatorHow much protein per day
- Water intake calculatorHow much to drink a day, training included
- Calories burnedThe calories of an activity
- Steps to caloriesHow many calories your steps burn
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