40 40 20 Diet Calculator

To use the calculator, simply input your total daily calorie intake (TDC). The calculator will then provide the recommended daily intake in grams for carbs, protein, and fat based on the 40 40 20 ratio.

The 40-40-20 diet calculator is a great tool for anyone looking to balance their macronutrients for better health and fitness. This diet plan consists of 40% carbohydrates, 40% protein, and 20% fats, making it popular for those aiming for a lean bulk or weight loss.

Formula:

For Carbohydrates and Protein:

$CI = \frac{TDC \times 0.40}{$

For Fats:

$CI = \frac{TDC \times 0.20}{9}$

Variable	Meaning
CI	Caloric Intake for carbs, protein, or fat
TDC	Total Daily Calories
0.40	40% of total calories (carbs and protein)
0.20	20% of total calories (fats)
4	Number of calories per gram of carbs/protein
9	Number of calories per gram of fat

Solved Calculations :

Example 1:

Given Values:

TDC = 2000 calories

Carbohydrates and Protein:

Calculation	Instructions
CI = (2000 × 0.40) / 4	Multiply 2000 by 0.40 and divide by 4.
CI = 800 / 4	Perform the division.
CI = 200	The result gives the caloric intake for carbs or protein.

Fats:

Calculation	Instructions
CI = (2000 × 0.20) / 9	Multiply 2000 by 0.20 and divide by 9.
CI = 400 / 9	Perform the division.
CI = 44.44	The result gives the caloric intake for fats.

Answer:

Carbs = 200 grams
Protein = 200 grams
Fats = 44.44 grams

Example 2:

Given Values:

TDC = 2500 calories

Carbohydrates and Protein:

Calculation	Instructions
CI = (2500 × 0.40) / 4	Multiply 2500 by 0.40 and divide by 4.
CI = 1000 / 4	Perform the division.
CI = 250	The result gives the caloric intake for carbs or protein.

Fats:

Calculation	Instructions
CI = (2500 × 0.20) / 9	Multiply 2500 by 0.20 and divide by 9.
CI = 500 / 9	Perform the division.
CI = 55.56	The result gives the caloric intake for fats.

Answer:

Carbs = 250 grams
Protein = 250 grams
Fats = 55.56 grams

What is 40 40 20 Diet Calculator ?

The 40-40-20 diet refers to a macronutrient ratio where 40% of your daily calorie intake comes from carbohydrates, 40% from protein, and 20% from fats. This balance is often used by people who want to gain lean muscle while minimizing fat gain, or by those focused on weight loss.

The diet is highly customizable, and you can use a this calculator to adjust your intake based on your specific goals. For example, if you’re consuming 2000 calories per day, the calculator will help you determine the exact grams of carbs, protein, and fats you need. This approach ensures that you’re not just cutting calories but doing so in a way that supports muscle growth and fat reduction.

Many fitness enthusiasts, especially bodybuilders, use this diet to maintain muscle mass while reducing body fat. If you’re curious about how much protein is 40% of a diet or how to fulfill 150 grams of protein a day, the macro calculator simplifies the math for you.