How are the macros calculated?

Your daily calories are divided across protein, carbs and fat by the percentage split you choose. Protein and carbs provide 4 kcal per gram and fat provides 9 kcal per gram, so we convert each share of calories into grams.

Which macro split should I use?

Balanced (30/40/30) suits most people. Higher protein helps preserve muscle when losing weight, while keto (very low carb) shifts most calories to fat. Pick the one that matches your diet and goals.

Do you store my numbers?

No — the calculation happens entirely in your browser and nothing is uploaded or saved.

How many calories are in protein, carbs and fat?

Protein and carbohydrate each provide 4 kcal per gram; fat provides 9 kcal per gram (more than double). That is why a high-fat keto split produces far fewer total grams of food than a balanced or high-carb split at the same calories.

What are the keto macros?

This tool uses a 25/5/70 split for keto — 25% of calories from protein, 5% from carbs and 70% from fat. On 2,000 kcal that is about 125 g protein, 25 g carbs and 156 g fat, keeping carbs low enough to support ketosis.

How much protein should I eat to keep muscle?

A common target is 1.6–2.2 g of protein per kg of body weight. The high-protein (40/40/20) split here gets most people into that range; check the gram figure against your weight and nudge the split if needed.

Why do the gram totals change when I switch splits but calories stay the same?

Because fat is 9 kcal/g while protein and carbs are 4 kcal/g, shifting calories toward fat lowers total grams and shifting toward carbs/protein raises them. The calorie total is fixed; only how it is divided changes.

Macro Calculator — Gera Tools

Macro calculator

Once you know your daily calorie target, this macro calculator turns it into grams of protein, carbohydrate and fat — the numbers you actually track in a food app. It is for anyone following IIFYM (“if it fits your macros”), keto, or a high-protein cut who needs concrete daily gram goals rather than a vague calorie figure. Pick a preset split and read off your targets.

How it works

Each preset assigns a percentage of your total calories to each macro. The tool multiplies your calories by each percentage to get calories-per-macro, then divides by the energy density of that macro to get grams: 4 kcal/g for protein and carbs, 9 kcal/g for fat.

Split	Protein	Carbs	Fat
Balanced	30%	40%	30%
Low carb	40%	20%	40%
High protein	40%	40%	20%
Keto	25%	5%	70%

Example

A 2,000 kcal day on the balanced (30/40/30) split:

Protein: 2,000 × 0.30 = 600 kcal ÷ 4 = 150 g
Carbs: 2,000 × 0.40 = 800 kcal ÷ 4 = 200 g
Fat: 2,000 × 0.30 = 600 kcal ÷ 9 = 67 g

Set your daily calories with the TDEE or calorie-deficit calculator first, then split them here. Everything runs in your browser — nothing is uploaded.