40/30/30 Macro Calculator
The Zone-diet-style split -- 40% carbs, 30% protein, 30% fat -- in real grams.
Daily calories for maintain weight
2668 cal
Protein
200g
Carbs
267g
Fat
89g
Frequently Asked Questions
Where does the 40/30/30 split come from?
It's the ratio popularized by the Zone diet -- 40% of calories from carbs, 30% from protein, and 30% from fat -- meant to be a more moderate middle ground than very-low-carb or very-high-carb approaches.
Is 40/30/30 better than a bodyweight-based protein target?
Not objectively better, just different -- a percentage split keeps the same ratio no matter your calorie target, while a bodyweight-based target keeps protein consistent as calories change. Neither is wrong; it depends what you're trying to hold steady.
Can I use this split for any goal?
Yes -- the percentages stay the same whether you're cutting, bulking, or maintaining, since your goal changes total calories, and this just splits whatever that number is into 40/30/30.