This macro split reference table shows the carbohydrates for a range of daily calories values, assuming a carbs of 5%, a protein of 3% and a fat of 2%. Every figure is computed with the same engine that powers our Macro Split Calculator, so the numbers are exact.
| Daily calories | Carbohydrates | Protein | Fat |
|---|---|---|---|
| 500 kcal | 63 | 38 | 11 |
| 1,000 kcal | 125 | 75 | 22 |
| 1,500 kcal | 188 | 113 | 33 |
| 2,000 kcal | 250 | 150 | 44 |
| 3,000 kcal | 375 | 225 | 67 |
| 4,000 kcal | 500 | 300 | 89 |
| 6,000 kcal | 750 | 450 | 133 |
| 10,000 kcal | 1,250 | 750 | 222 |
| 14,000 kcal | 1,750 | 1,050 | 311 |
| 20,000 kcal | 2,500 | 1,500 | 444 |
How to use this table
Find the row closest to your daily calories and read across to the carbohydrates. For a value between two rows, the real figure sits between them — or enter your exact numbers in the Macro Split Calculator for a precise answer.
Need a value that is not in the table? — the Macro Split Calculator does it instantly, for free, with the formula and a worked example built in.
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