How are calories calculated from macros?

The planner uses the Atwater factors that nutrition labels are built on — 4 kcal per gram of protein, 4 kcal per gram of carbohydrate and 9 kcal per gram of fat. Each meal multiplies its grams by those factors and sums them, and the daily total is the sum of every meal.

What macro split should I aim for?

A common starting point is roughly 30 percent protein, 40 percent carbs and 30 percent fat, but the right split depends on your goal. Higher protein suits muscle gain and fat loss, higher carbs suit endurance training. Set your own gram targets and the ring shows the resulting split.

Where do I get my target numbers?

Work out maintenance calories with a TDEE calculator, decide on a surplus or deficit, then split those calories into grams with a macro calculator. Paste the protein, carb and fat grams into the targets here and the calorie goal will match.

Does the plan save if I close the tab?

Yes. Your targets, meals and starred favourites are stored in your browser using localStorage, so they reload automatically next time. Nothing is ever uploaded to a server.

Can I reuse meals I eat often?

Yes. Press the star on any meal to save it as a favourite, then add it to any slot from the favourites dropdown. Favourites persist across sessions and across different plan days.

Completely. Every calculation runs locally in your browser and the CSV export is generated on your device. No meals, macros or personal data leave your computer.

Macro Meal Planner — Gera Tools

A focused macro meal planner for building a single day of eating that hits your protein, carbohydrate and fat goals. You set daily targets, drop meals into breakfast, lunch, dinner and snack slots, and the tool keeps a running tally of every macro and the calories they add up to. It is built for anyone counting macros — whether you follow flexible dieting (IIFYM), a high-protein cut, a lean bulk, or you just want to see where your calories actually come from across the day.

Most calorie apps make you log food after you have eaten it. This planner flips that around: it is a planning surface where you sketch the day in advance, balance the numbers, and only then go shopping or cook. Because everything is editable inline, you can nudge a portion up, swap a snack out, and instantly see whether the day still lands inside your targets.

How it works

Each meal stores three numbers: grams of protein, carbs and fat. The tool turns those grams into calories with the same Atwater factors nutrition labels use — 4 kcal per gram of protein, 4 per gram of carbs and 9 per gram of fat. Per-meal calories roll up into per-slot subtotals and a grand daily total.

That daily total is compared against the targets you set at the top of the page. Four progress bars (calories, protein, carbs, fat) fill as you add food and turn red when you go over, while a doughnut ring shows the calorie split between the three macros so you can see at a glance whether your day skews carb-heavy or fat-heavy. A “remaining” readout tells you how many calories you still have to spend.

Star any meal to save it as a reusable favourite, then add it to any slot in one click. Your targets, meals and favourites are all saved in your browser, so the plan is exactly where you left it next time. When you are happy, export the whole day to CSV for a shopping list, a food diary, or a coach.

Example

Suppose your targets are 2,200 kcal, 150 g protein, 220 g carbs and 70 g fat. A balanced day might look like this:

Slot	Meal	Protein	Carbs	Fat	Calories
Breakfast	Oats, banana, whey	35 g	65 g	9 g	481
Lunch	Chicken, rice, broccoli	45 g	70 g	12 g	568
Dinner	Salmon, potato, salad	40 g	50 g	22 g	558
Snack	Greek yogurt, almonds	22 g	18 g	14 g	286

That comes to 142 g protein, 203 g carbs, 57 g fat and about 1,893 kcal — roughly 300 kcal under target, so you have room for one more snack or a larger portion at dinner. The ring would show a split near 30 percent protein, 43 percent carbs and 27 percent fat. Every number is computed in your browser; nothing is uploaded or stored remotely.