On 2,000 kcal a day with a 25/50/25 split to maintain weight, eat about 125 g of protein, 250 g of carbohydrate and 56 g of fat.
General information, not medical advice. Read the disclaimer
- Protein (g, 25%)
- Carbohydrate (g, 50%)
- Fat (g, 25%)
| Calories (kcal) | Protein (g, 25%) | Carbohydrate (g, 50%) | Fat (g, 25%) |
|---|---|---|---|
| 1,200 | 75 | 150 | 33 |
| 1,400 | 88 | 175 | 39 |
| 1,600 | 100 | 200 | 44 |
| 1,800 | 113 | 225 | 50 |
| 2,000 | 125 | 250 | 56 |
| 2,200 | 138 | 275 | 61 |
| 2,400 | 150 | 300 | 67 |
| 2,600 | 163 | 325 | 72 |
| 2,800 | 175 | 350 | 78 |
| 3,000 | 188 | 375 | 83 |
| 3,200 | 200 | 400 | 89 |
| 3,400 | 213 | 425 | 94 |
| 3,600 | 225 | 450 | 100 |
How it is computed
Grams = calories × share ÷ energy per gram: 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat. The splits are common starting points: maintain 25/50/25, lose fat 35/35/30, build muscle 30/45/25, low carb 30/20/50 (protein/carbohydrate/fat).
FAQ
Which split is best for weight loss?+
The calorie total matters most. A higher protein share helps keep muscle and stay full while eating less.
Can I change the percentages?+
Yes. The macro split calculator takes any protein, carbohydrate and fat shares that add up to 100%.