How much protein do I need?

0.7–1.0 g per lb of bodyweight covers most active adults.

Low-carb vs high-carb?

Endurance athletes benefit from higher carbs; strength athletes tolerate more variability.

Not below ~0.3 g/lb — fat supports hormones.

Total daily intake matters far more than meal timing for most goals.

Split your daily calorie target into protein, carbohydrate, and fat grams for your goals.

Reviewed & updated: January 1970

Daily calories (kcal)Protein (%)Carbs (%)Fat (%)

Calories

2000

Protein (30%)150 g

Carbs (40%)200 g

Fat (30%)67 g

Results are estimates for general information only and are not professional financial, medical, tax, or legal advice. Read the full disclaimer.

Protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g. Common split 30/40/30.

Example

2,000 kcal at 30/40/30 → 150 g protein, 200 g carbs, 67 g fat.

How much protein do I need?: 0.7–1.0 g per lb of bodyweight covers most active adults.
Low-carb vs high-carb?: Endurance athletes benefit from higher carbs; strength athletes tolerate more variability.
Should fat go lower?: Not below ~0.3 g/lb — fat supports hormones.
Do timing details matter?: Total daily intake matters far more than meal timing for most goals.