Bulking Macro Split for 3,000 Calories
A 3,000-calorie bulking diet with 25% protein, 50% carbs, and 25% fat gives you 188g protein, 375g carbs, and 83g fat daily.
How to use this tool
- Enter daily calorie goal, protein, carbs and fat in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your protein and the full breakdown beneath it.
Bulking requires plenty of carbohydrates for energy and protein for muscle repair — see the macro breakdown for a 3,000-calorie mass-gaining diet.
Frequently asked questions
- What is a typical macro split?
- A common starting point is 30% protein / 45% carbs / 25% fat, but athletes or those following specific diets (keto, high-protein) will differ.
- Why must percentages sum to 100?
- Macros account for all caloric intake, so the three percentages must total exactly 100% to produce accurate gram targets.