Nhazi
Wepụ calorie nke ụbọchị n'ime protein, carb na fat grams.
Nhọrọ ndị ahụ ga-akpụzi mgbe ị na-etipụta.
N'ihe banyere calculator a
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.
Ajụjụ ndị a na-ajụkarị
Olee otú macros si gbanwee site na calorie ka gram?
Macro ọ bụla nwere uru ike: protein na carbs bụ 4 calorie kwa gram na fat bụ 9 calorie kwa gram. Grams = (calories × macro %) ÷ calorie-per-gram. Maka 2,000 kcal 30/40/30 split nke bụ 150 g protein, 200 g carbs na 67 g fat.
Gịnị bụ makoro split dị mma?
A balanced 30/40/30 ọrụ maka ndị mmadụ kasị, elu protein (n'akụkụ 40%) na-enyere mgbe na-ebu ma ọ bụ na-echekwa muscle, na a keto split na-echekwa carbs dị ala. Enweghị otu kacha mma ratio - calorie zuru ezu ihe karịrị na-eme n'ezie split.
Ọ bụrụ na makoro atọ ahụ na-ejikọta na calorie m?
Ya mere. N'ihi na na pasent ị họrọ zuru ezu 100%, calorie si protein, carbs na fat na-aga n'ihu na-agbakwunye azụ ka gị ụbọchị n'oche.
Olee grams ole ka protein dị n'ime nri 2,000-calorie?
Ọ na-adabere na pasentị protein. Na 30% protein ọ bụ 150 g (2,000 × 0.30 ÷ 4), na na 40% ọ bụ 200 g. Gbanye n'ụdị ahụ na kalkulaịta na-enyocha grams maka macro ọ bụla.
Gịnị bụ keto macros?
The keto preset na-eji 25% protein, 5% carbohydrate na 70% fat. On 2,000 kcal nke bụ ihe dị ka 125 g protein, 25 g carbs na 156 g fat - carbs na-echekwa dị ala iji dọta ahụ ịga n'ihu na fat na ketones.
Ka m bipụta net mọọbụ ọbụla carburetor?
Tool a na-arụ ọrụ na gramụ carboid zuru ezu nke e wetara site na calorie. Net carbs (total minus fiber) bụ nhọrọ nlekọta dị iche iche nke ama ama na nri carboid dị ala; ọbụla ị na-eso, chekwaa ya n'ụzọ dị n'ime ụbọchị.
Ọ bụrụ na m gbanwee makoro m n'ụbọchị ezumike?
Calculator ahụ na-akpụpụta ihe ọbụla calorie ị na-ebanye, yabụ ọ bụrụ na ị na-eri calorie dị obere n'ụbọchị ezumike, tinye ya na ọnụọgụgụ dị ala nakwa macro ọbụla na-ewepụ. Ndị mmadụ ọtụtụ na-echekwa protein dị n'okpuru ma na-ewepụkarị carbs n'ụbọchị ndị na-enweghị nkụzi.
API — jiri kaadị a site na kóòdù
Kpọọ kalkulata a dịka ebe ngwụcha JSON n'efu - enweghị kii achọrọ. Ziga valiu ebe ahụ n'okpuru dịka paramita ajụjụ mọọbụ JSON. Ihe ọbụla ị na-ewepụ na-eji dìfọ́ọ̀ltụ̀ nke a na-edebe ihuakwụkwọ a na ya; parameter a na-amaghị bụ 400, ọ dịghị sẽọ̀rọ̀. Gụọ ngwe ndị ahụ niile →
Ebemkpofuozi
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);Ihe a na-ahụta bụ n'ihi nlekọta n'ozuzu ya, ọ bụghị nlekọta ego, ọgwụ ma ọ bụ nlekọta ego.