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High-Protein Macro Calculator: Daily Grams

Calculate your daily protein, carbs and fat in grams from your calorie needs, goal and diet style — Mifflin-St Jeor based, right in your browser.

Formula-based estimates are a starting point, not medical advice. Adjust to your real progress and consult a professional for medical conditions.

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Reading your data
Calculating calorie budget
Splitting macros into grams

Result

This page opens the macro calculator with the high-protein split preselected: 40% of daily calories from protein and 30% each from carbohydrate and fat.

A high-protein layout is the most flexible of the popular splits — it supports muscle retention during a cut, muscle growth during a bulk, and stronger satiety at maintenance, which is why coaches often default to it before trying anything more exotic.

Enter your body data and goal to see the split as exact daily grams — at 2,000 kcal it means 200 g protein, 150 g carbs and 67 g fat — then use the 3- and 4-meal rows to portion it across the day.

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Accepted Formats & Rules

  • Daily calorie budget for maintenance, weight loss (−500 kcal) or muscle gain (+300 kcal)
  • Protein, carbs and fat in grams at 4/4/9 kcal per gram
  • Per-meal breakdown for 3 or 4 meals a day

Key Benefits

✓ From body data to plate: Mifflin-St Jeor BMR, activity-based TDEE, goal-adjusted calories and macro grams in one pass.
✓ Four diet styles: balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30 and keto 25/5/70 percent of calories.
✓ Fully private: age, height and weight never leave your browser — no accounts, no tracking of your body data.

Use Cases

  • • Know your calorie target but not how to split it into grams of protein, carbs and fat?
  • • Starting keto and need the exact gram limit that keeps carbs at 5% of calories?
  • • Lean bulking and want a +300 kcal surplus portioned across 3 or 4 high-protein meals?