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Zone Diet Macro Calculator (40/30/30)
The Zone diet targets a 40% carbohydrate, 30% protein and 30% fat split of your calories, and this calculator builds it for you while keeping protein anchored to your bodyweight. It estimates your TDEE and goal calories, sets protein first (0.8–1.0 g per lb depending on your goal), applies the Zone preset with fat at 30% of goal calories, and lets carbohydrate fill the rest — landing near the classic 40/30/30 ratio. Because protein is fixed by bodyweight and everything reconciles to your goal calories through the 4/4/9 rule, your exact percentages may sit close to, rather than exactly on, 40/30/30 depending on your weight and goal. Each macro is shown in grams, as a percentage, and in kcal, with daily and per-meal targets. Enter your sex, age, height and weight in kg/lb or cm/in and pick your goal. The Zone ratio is a useful frame, but the protein grams are what protect your muscle. This is a fitness estimate, not medical or dietary advice.
Zone targets 40% carbs / 30% protein / 30% fat of calories
- Fat set at 30% of goal calories; protein anchored to bodyweight; carbs fill the rest
- Reconciled by 4/4/9 — exact %s land near, not exactly on, 40/30/30
Frequently asked questions
What is the Zone diet macro ratio?
The Zone diet aims for 40% of calories from carbohydrate, 30% from protein and 30% from fat. This calculator applies fat at 30% of your goal calories, sets protein from your bodyweight, and lets carbohydrate fill the rest, which lands near the 40/30/30 shape while keeping protein grams appropriate for your size.
Why aren’t my Zone percentages exactly 40/30/30?
Because protein is set first from your bodyweight rather than forced to exactly 30% of calories, and everything reconciles to your goal calories via the 4/4/9 rule. For most people the result sits close to 40/30/30, but your exact percentages shift a little with your weight and goal — which keeps your protein grams sensible rather than arbitrary.