Calculator
Osapanga tsiku lililonse la calorie loyenera ku protein, carb ndi mafuta a gramu.
Zithunzizi zimasintha monga momwe mumalemba.
Zachidule
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.
Mafunso ofunsidwa nthawi zambiri
Kodi ma macros amasinthidwa bwanji kuchokera ku ma calories kupita ku gramu?
Ma macro onse ali ndi mphamvu ya mphamvu: mapuloteni ndi ma carb ndi 4 ma calories pa gramu ndi mafuta ndi 9 ma calories pa gramu. Ma gramu = (ma calorie × macro %) ÷ ma calories-pa-gramu. Kwa 2,000 kcal 30/40/30 kugawidwa komwe ndi 150 g ya protini, 200 g ya carbs ndi 67 g ya mafuta.
Kodi ndi chiyani choyenera kugawa macro?
Mtengo woyenera wa 30/40/30 umagwira ntchito kwa anthu ambiri, mapuloteni otsika kwambiri (opitilira 40%) amathandiza popanga kapena kuteteza minofu, ndipo keto split imasunga ma carbs ochepa kwambiri. Palibe chigawo chimodzi choyenera - ma calories onse amafunika kwambiri kuposa kugawa koyenera.
Kodi ma macros atatu amawonjezera mpaka ma calories anga?
Yes. Because the percentages you choose total 100%, the calories from protein, carbs and fat always sum back to your daily target.
Kodi pali ma gramu angati a protini m'kudya cha 2,000-calorie?
Kutengera kuchuluka kwa mapuloteni. Pa 30% ya mapuloteni ndi 150 g (2,000 × 0.30 ÷ 4), ndipo pa 40% ndi 200 g. Sinthani kugawa ndipo kalkulata imawerengera ma gramu kwa ma macro onse.
Kodi ndi chiyani chabwino keto macros?
Keto preset imagwiritsa ntchito 25% ya protini, 5% ya carb ndi 70% ya mafuta. Pa 2,000 kcal yomwe ndi pafupifupi 125 g ya protini, 25 g ya carbs ndi 156 g ya mafuta - ma carbs amasungidwa kwambiri kuti athandize thupi kuti lichite mafuta ndi ketoni.
Kodi ndiyenera kuwerengetsa ma carbs a net kapena onse?
Izi chida ntchito mu katundu wa carbs gramu zochokera ku ma calories. Net carbs (zoposa zoposa fiber) ndi mbali yosiyana tracking kusankha otchuka pa low-carb chakudya; amene mukufuna kutsatira, kuonetsetsa kuti ndi yogwirizana kuchokera tsiku ndi tsiku.
Kodi macros anga amasintha pa masiku otsiriza?
Calculator imagawa chilichonse chomwe mukufuna kuwonjezera pa kalori, chifukwa chake ngati mumadya ma calories ochepa pa masiku okhazikika, dinani kuti mupite ku mitengo yotsika kwambiri ndipo ma macro onse amalowetsedwa. Anthu ambiri amasunga mapuloteni olimba komanso amadula kwambiri ma carbs pa masiku osagwira ntchito.
API — kugwiritsa ntchito izi calculator kuchokera code
Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Kuti mudziwe zambiri, pitani ku www.json.org/json.html. Chomweko chilichonse chimene mumasiya chimagwiritsa ntchito mfundo yoyamba yomweyi yomwe tsambali limagwiritsa ntchito; mfundo yosadziwika ndi 400, siyiyenera kukhala zero yosadziwika. Onani zonse API docs →
Chithunzi
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);Zimenezi ndi zowerengera zokhudzana ndi malangizo amtundu uliwonse, si zokhudzana ndi ndalama, zamoyo kapena zokhudzana ndi ndalama.