Is the 40/30/30 split right for everyone?

It's a balanced general-purpose starting point. Athletes, people building muscle, or those with specific medical needs may benefit from a different ratio.

Nutrition Calculator

Track macros and daily nutrition needs

Daily Calorie Target

Your Result

Protein (30%): 165 g
Carbohydrates (40%): 220 g
Fat (30%): 73 g

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Formula Used

Protein (g) = Calories × 30% / 4
Carbs (g) = Calories × 40% / 4
Fat (g) = Calories × 30% / 9

Step-by-Step Explanation

1Enter your daily calorie target.
2See a balanced macronutrient breakdown in grams instantly.

Worked Examples

Example 1

2200 calorie target

Calories=2200

Protein 165g, Carbs 220g, Fat 73g

Frequently Asked Questions

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