Macro Calculator
Split zuva nezuva calorie chinangwa muproteini, carbs uye mafuta magiramu.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
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.
Zvimwe zvinobvunzwa zvakanyanya
Maitiro ekushandura macros kubva kumacalorie kusvika kumagramu?
Mumwe neumwe wevakuru vezvikafu ane simba rakanaka: protein necarbohydrates vanopa 4 calories pagramu uye mafuta anopa 9 calories pagramu. Gramu = (calories × macro %) ÷ calories-per-gramu. Kuti uwane 2,000 kcal 30/40/30, shandisa 150 g protein, 200 g carbs uye 67 g fat.
Chii chinonzi yakanaka macro split?
A zvakaenzana 30/40/30 mabasa kune vakawanda vanhu, kupfuura protein (anenge 40%) anobatsira pakugadzira kana kuchengeta mishonga, uye keto kupararira anoita carbs zvakaderera zvikuru. Hapana imwe chete yakanakisisa ratio — total makirogiramu zvinhu zvakawanda kupfuura yakakwana kupararira.
Ma macros matatu anowedzera kusvika kune yangu calorie?
Nekuti maperesenti aunosarudza anosvika 100%, ma calories anobva kuprotein, carbs, uye fat anosvika pakusvika.
Ma gramu mangani eproteini ari mukudya kwe2,000-calorie?
Izvi zvinoenderana nepuroteni muzana. Pa 30% protein iri 150 g (2,000 × 0.30 ÷ 4), uye pa 40% iri 200 g. Change the split and the calculator recomputes the grams for each macro.
Ndezvipi zvakanaka keto macros?
The keto preset inoshandisa 25% protein, 5% carbs uye 70% mafuta. On 2,000 kcal iyo ndeye 125 g protein, 25 g carbs uye 156 g mafuta — carbs anogara zvakaderera zvikuru kuti kukurudzira muviri kutamba pafashoni uye ketones.
Ndinofanira kuisa net kana total carbs?
Net carbs (total minus fiber) icho chisarudzo chekutevera chinozivikanwa pakudya zvinwiwa zvinonhuwira, asi kana uchida kuziva kuti ndezvipi zvinonhuwira zvaunofanira kudya, tarisa mashoko anotevera:
Ndinochinja sei maMacro angu pazuva rekuzorora?
Calculator inoparadza chero calorie target yaunopinda, saka kana wadya mashoma ma calories pazuva rekuzorora, enda kune iyo yakaderera nhamba uye yega yega macro inokwira pasi. Vanhu vazhinji vanochengeta protein yakasimba uye vanocheka zvakanyanya carbohydrate pamazuva asina kudzidziswa.
API — kushandisa iyi kalkulator kubva code
Nhare iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo mavara pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
Endpoint
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);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.