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.

All math runs in your browser — nothing is uploadedReviewed & updated: January 1970Methodology

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

Calories

2000

Protein (30%)150 g

Carbs (40%)200 g

Fat (30%)67 g

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.