High-Protein Macro Calculator

About this calculator

This calculator builds a high-protein macro split by first setting protein based on a grams-per-kilogram of body weight ratio (commonly in the 1.6-2.2 g/kg range for muscle building or retention during a deficit, per sports nutrition research), converting that to calories at 4 calories per gram, then dividing the remaining calories evenly between carbohydrates and fat (4 and 9 calories per gram respectively) to fill out the rest of the daily target.

Setting protein by body weight rather than as a flat percentage of calories is the approach favored in most sports nutrition guidance, since protein needs scale with lean body mass and training demands rather than total energy intake — someone eating fewer calories on a cut still needs adequate protein to preserve muscle, which a simple 30%-of-calories rule can understate. Bodybuilders, strength athletes, and anyone dieting while trying to preserve muscle mass use this g/kg-first approach to make sure protein is adequate before the rest of the diet is built around it.

This calculator takes your daily calories, body weight, and protein ratio, then returns your full macro split in grams for protein, carbs, and fat, so you can build a diet that prioritizes protein correctly.