40/30/30 Macro Calculator

The ordering is worth pinning down before you start, because it trips people up. In the classic Zone framing, the three numbers run 40% carbohydrate, 30% protein and 30% fat — carbohydrate first. Some sources reverse this and write protein first, which would make the same “40/30/30” label mean something different. This tool uses the Zone order: 40% carbs, 30% protein, 30% fat. Since protein and fat are both 30% here, the only figure that actually depends on the convention is which macro takes the 40% slice — and on this page that is carbohydrate.

Take a 2,000-calorie day as a worked example. Carbohydrate is 40% of 2,000, which is 800 calories, and at 4 calories per gram that is 200 grams. Protein is 30%, or 600 calories, again at 4 calories per gram — 150 grams. Fat is the last 30%, another 600 calories, but fat carries 9 calories in every gram, so it comes to about 67 grams. That is the full split for 2,000 calories: 200 g carbohydrate, 150 g protein, 67 g fat. Enter your own number above to fill it in for your total, or set that total first with the Calorie Deficit Calculator and dial protein against body weight with the Protein Intake Calculator.

The 40/30/30 ratio is a balanced, moderate-carbohydrate pattern — carbs lead, but protein sits higher than in many everyday diets, and fat is held to just under a third. People often reach for it as a middle-ground starting point when they want a structured split without going low-carb or very high-protein. It is one arrangement of your calories, not a rule: the Macro Calculator will re-split the same total any way you like. These figures are general estimates for healthy adults, not medical advice.