Macro split examples
Three common splits, in grams for a 2,000 kcal day: balanced is 100 g protein, 250 g carbs and 67 g fat; higher protein is 150, 200 and 67; lower carb is 150, 150 and 89.
Updated 21 October 2026. Sources named on the page.
- Three splits in grams at 2,000 kcal
- The same balanced split at 1,800 and 2,500 kcal
- Who each style tends to suit
- No single best split
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Try your own
Pick one of these splits or set your own percentages in the calculator, with your own calories.
The splits in grams
Grams use 4 kcal per gram of protein and carbohydrate and 9 per gram of fat, rounded to the nearest gram.
At 2,000 kcal
| Split | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Balanced (20 / 50 / 30) | 100 g | 250 g | 67 g |
| Higher protein (30 / 40 / 30) | 150 g | 200 g | 67 g |
| Lower carbohydrate (30 / 30 / 40) | 150 g | 150 g | 89 g |
Balanced (20 / 50 / 30) at other calorie levels
| Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 1,800 kcal | 90 g | 225 g | 60 g |
| 2,000 kcal | 100 g | 250 g | 67 g |
| 2,500 kcal | 125 g | 313 g | 83 g |
Sources: Energy values per gram are the standard Atwater figures. The three splits are common planning examples, not recommendations
Figures and sources checked 21 October 2026. General information, not medical advice.
Balanced
Half the energy from carbohydrate, a fifth from protein and a third from fat. A familiar starting point for many people.
Higher protein
More protein and slightly less carbohydrate. Some people who train, or who feel full for longer on more protein, choose it. Check the protein reference for your weight first.
Lower carbohydrate
Less carbohydrate and more fat, with protein held high. Some people prefer it, though it is not suitable for everyone, so ask a doctor or dietitian if you have a condition.
How to choose
Pick the one you can eat comfortably and keep up. A plan you follow beats a perfect plan you drop.
Questions
Which macro split is best for weight loss?
No split is best for everyone. Total calories and what you can keep up matter most. A dietitian can help you choose.
How much protein is in a higher protein split?
At 2,000 kcal and 30 percent, it is 150 g. Compare that with the reference amount for your weight.
Is lower carbohydrate safe?
It suits some healthy adults but not everyone, for example some people with medical conditions. Ask a doctor or dietitian if unsure.
Why is fat 67 g rather than 66.7 g?
The tables round to the nearest gram. The calculator shows one decimal place.
Keep going
Track the split you choose
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