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.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
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.
Example. A 30-year-old male, 180 cm, 80 kg, activity factor 1.2, maintain, and balanced returns 2136 kcal, 160 g protein, 214 g carbs, and 71 g fat.
Limit. Age must be 10 to 100, height 80 to 250 cm, and weight 20 to 300 kg, and the diet splits are only balanced, low-carb, high-protein, and keto.