# Macro Calculator (Carbs / Protein / Fat Split) Convert a daily calorie target into grams of carbohydrate, protein and fat. Pick a preset split — balanced (50/30/20), low-carb (35/40/25), keto (10/20/70) or high-protein (40/35/25) — or define your own percentages. > Canonical page: https://elysiatools.com/en/tools/macro-calculator - **Category:** Health - **Keywords:** macro calculator, macronutrient, carbs protein fat, calorie split, iifym, keto macros, high protein diet, nutrition calculator ## Overview The Macro Calculator helps you instantly convert your daily calorie target into precise gram targets for carbohydrates, proteins, and fats. By choosing from popular nutritional presets or entering custom percentages, you can align your daily meal planning with your specific dietary goals. ## Inputs - **Target daily calories** (number): e.g. 2000 - **Macro split preset** (select) - **Custom carb %** (number): e.g. 45 - **Custom protein %** (number): e.g. 30 - **Custom fat %** (number): e.g. 25 - **Decimal places** (number) ## When to use - When planning a new diet phase, such as muscle building, fat loss, or weight maintenance, and you need to establish daily macronutrient targets. - When transitioning to a specific dietary protocol like ketogenic, low-carb, or high-protein and requiring exact gram splits. - When customizing your macronutrient ratios to match a personalized nutrition plan prescribed by a dietitian or coach. ## How it works - Enter your target daily calorie intake in the calories field. - Select a pre-defined macro split preset (balanced, low-carb, keto, or high-protein) or choose custom to input your own percentages. - Adjust the decimal precision for the output values if you require fractional gram measurements. - Click calculate to view the breakdown of carbohydrates, proteins, and fats in both grams and calories. ## Use cases - Calculating daily keto targets to ensure carbohydrate intake remains under a strict threshold while maximizing healthy fats. - Setting up a high-protein meal plan for bodybuilding to support muscle recovery and growth. - Determining balanced macronutrient splits for general health maintenance and steady energy levels throughout the day. ## Frequently asked questions ### How are the gram values calculated for each macronutrient? Carbohydrates and proteins contain 4 calories per gram, while fats contain 9 calories per gram. The calculator multiplies your total calories by each percentage and divides by these values. ### Can I use my own custom macronutrient percentages? Yes, select the 'Custom' preset option and enter your desired percentages for carbohydrates, proteins, and fats. ### Do the custom percentages need to equal 100%? Yes, for accurate calculations, your custom carbohydrate, protein, and fat percentages should sum to exactly 100%. ### What presets are available in the calculator? The calculator includes Balanced (50/30/20), Low-carb (35/40/25), Keto (10/20/70), and High-protein (40/35/25) presets. ### Can I adjust the decimal precision of the results? 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