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High Protein Macro Calculator — Protein, Calories & Macros

Last updated: June 12, 2026

💪 High Protein Macro Calculator

Get your personalized daily protein, calories, carbs and fat — tuned for high-protein eating, whether you’re losing fat, maintaining, or building muscle.

—calories / day
—Protein
—Carbs
—Fat

How the macro calculator works

We estimate your daily energy needs with the Mifflin-St Jeor equation (the gold-standard formula used by dietitians), multiply by your activity level to get your maintenance calories, then adjust for your goal. Protein is set high — about 1 gram per pound of body weight — because protein preserves muscle when losing fat and builds it when gaining. Fat is set to a healthy 25% of calories, and the rest of your calories come from carbs to fuel workouts.

High-protein eating tips

Hit your protein target by anchoring every meal with a lean protein — chicken breast, turkey, fish, eggs, Greek yogurt, or cottage cheese. Spreading protein across 3–4 meals of 30–45 g each is easier to digest and better for muscle than one giant serving. Browse our high-protein air fryer recipes below to make it delicious.

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High Protein Macro Calculator — FAQ

How much protein do I need on a high protein diet?+
A common high-protein target is about 1 gram of protein per pound of body weight (roughly 2.2 g per kg). For a 150 lb person that’s about 150 g of protein per day, split across 3–4 meals.
How are my macros calculated?+
We estimate your daily calories with the Mifflin-St Jeor equation and your activity level, adjust for your goal, set protein high (about 1 g per lb), set fat at 25% of calories, and fill the rest with carbs.
What is a good macro split for building muscle?+
For muscle gain, eat in a slight calorie surplus with high protein (around 1 g per lb), moderate fat (about 25% of calories), and the rest from carbs to fuel training.
Should I eat the same macros every day?+
Aim for your protein target every day; calories and carbs can flex a little around training. Consistency over the week matters more than hitting exact numbers each day.

✨ This calculator gives science-based estimates for healthy adults and is not medical or nutritional advice. Needs vary — consult a doctor or registered dietitian before big diet changes, especially if pregnant, nursing, or managing a health condition.