Makro Sakrekenaar
Skei'n daaglikse kilojoule - teiken in proteïen, koolhidraat en vet gram.
Resultate werk op soos jy tik.
Aangaande hierdie sakrekenaar
A macro calculator turns a daily calorie target into grams of protein, carbohydrate and fat using a chosen ratio. It relies on the Atwater energy values — 4 calories per gram of protein and carbohydrate and 9 calories per gram of fat — so the three macros always add back up to your target. Pick a preset split or enter your own percentages under advanced options.
The math is identical for every macro: grams = (calories × macro %) ÷ calories-per-gram. Take a 2,000 kcal balanced 30/40/30 plan. Protein is 2,000 × 0.30 ÷ 4 = 150 g, carbohydrate is 2,000 × 0.40 ÷ 4 = 200 g, and fat is 2,000 × 0.30 ÷ 9 ≈ 67 g. Those convert back to 600 + 800 + 600 = 2,000 calories, confirming the split is internally consistent.
Use it after you have a calorie target from a TDEE or calorie-deficit calculator: macros decide the composition of those calories, which affects satiety, training performance and how much muscle you keep in a diet. Higher-protein splits suit people building or preserving muscle, endurance splits load more carbohydrate for glycogen, and keto splits push carbs very low. Total calories still drive weight change more than the exact ratio.
Dikwels gevra vrae
Hoe word makro's van kilojoules tot gram omgesit?
Each macro has an energy value: protein and carbohydrate are 4 calories per gram and fat is 9 calories per gram. Grams = (calories × macro %) ÷ calories-per-gram. For a 2,000 kcal 30/40/30 split that is 150 g protein, 200 g carbs and 67 g fat.
Wat is 'n goeie makro skei?
' n Gebalanseerde 30/40/30 werk vir die meeste mense, hoër proteïen (ongeveer 40%) help wanneer die spier gebou of bewaar word, en'n keto wat uitmekaar is, hou motories baie laag.'n Mens kan nie net een beste verhouding met יהוה hê nie, maar ook nie die presiese verdeling van kilojoules nie.
Voeg die drie makro's by tot my kilojoules?
Ja. Omdat die persentasies wat jy kies totaal 100% is, is die kilojoules van proteïen, karbs en vet altyd tot jou daaglikse doel terug.
Hoeveel proteïensoorte is in 'n dieet van 2 000 calorie?
It depends on the protein percentage. At 30% protein it is 150 g (2,000 × 0.30 ÷ 4), and at 40% it is 200 g. Change the split and the calculator recomputes the grams for each macro.
Wat is goeie ceto makro's?
The keto preset uses 25% protein, 5% carbohydrate and 70% fat. On 2,000 kcal that is roughly 125 g protein, 25 g carbs and 156 g fat — carbs are kept very low to encourage the body to run on fat and ketones.
Moet ek net of algehele koolhidraat tel?
Hierdie gereedskap werk in totale koolhidraat gram wat van kilojoules verkry word. Net motore (totaal - minus vesel) is 'n aparte spoorkeuse wat gewild is op lae-karbiëtete; wat ook al jy volg, hou dit dag tot dag konsekwent.
Verander my makro's op rusdae?
Die sakrekenaar verdeel watter kilojoule - teiken jy ook al mag ingaan, as jy minder kilojoules op rus dae eet, kan jy daardie laer hoeveelheid en elke makroskale inkry. Baie mense bly proteïen stabiel en trimhidraat hoofsaaklik op nie - oefen dae.
API ← gebruik hierdie sakrekenaar van kode
Bel hierdie sakrekenaar as 'n vry JSON-punt takies wat nodig is. Stuur die veldwaardes hieronder as navraag parameters of JSON. Enigiets wat jy weglaat gebruik dieselfde verstek hierdie bladsy is vooraf gevul met; 'n onbekende parameter is 'n 400, nooit' n stil nul. Lees die volle API docs →
Einde punt:
GET https://calculator.free/api/v1/macro/curl
curl "https://calculator.free/api/v1/macro/?calories=2000&split=30-40-30"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/macro/?" + new URLSearchParams({
"calories": "2000",
"split": "30-40-30"
}));
const data = await r.json();
console.log(data.results);Die resultate is skattings van algemene leiding, nie net finansiële, mediese of belastingvoorligting nie.