Kalkaaliyihii Macro
Kala qaybiso maalin kasta kaloriin u dhiganta in protein, karbohaydrayt iyo grams dufanka.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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.
Su'aalaha badanaa la isweydiiyo
Sidee bay macruufka ka soo wareegtay kaloriin ilaa garaam?
Macro kasta wuxuu leeyahay qiime tamarta: protein iyo carbs waa 4 kaloriin gram iyo dufanka waa 9 kaloriin gram. Grams = (caloriin × macro %) ÷ kaloriin-gram. 2,000 kcal 30/40/30 kala qaybsan oo ah 150 g protein, 200 g carbs iyo 67 g dufan.
Maxaa ah kala qaybsanaanta macro wanaagsan?
A miisaanka 30/40/30 shaqooyinka dadka badankood, sare protein (qiyaastii 40%) ka caawiya marka dhismaha ama ilaalinta muruqyada, iyo kala qaybinta keto sii carbs aad u hooseeya. Ma jiro mid kaliya ugu fiican ee qiyaasta - kaloriin guud ahaan ka badan qaybinta saxda ah.
Ma saddexda macros ku darto ilaa kaloriyadayda?
Waa yaab. Sababtoo ah boqolkiiba aad doorato oo dhan 100%, kaloriyada ka protein, carbs iyo dufanka mar walba ku soo celiyaan si aad u maalin kasta.
Immisa garaam oo protein ah ayaa ku jira cunto 2,000-kalori ah?
Waxay ku xiran tahay boqolkiiba protein. 30% protein waa 150 g (2,000 × 0.30 ÷ 4), iyo 40% waa 200 g. Isbedelka kala qaybinta iyo xisaabinta waxay ku tiirsan tahay grams ee makro kasta.
Waa maxay macruufka keto wanaagsan?
The keto hore loo isticmaalo 25% protein, 5% karbohaydrayt iyo 70% dufanka. On 2,000 kcal oo ah in ka badan 125 g protein, 25 g carbs iyo 156 g dufanka — carbs waa la hayaa aad u hooseeya si ay u dhiirigeliyaan jirka si ay u socdaan on dufanka iyo ketones.
Ma waxaan u xisaabtaan net ama karbohaydrayt guud?
Qalabkani wuxuu ka shaqeeyaa oo dhan carbs grams ka soo baxa kaloriyada. Net carbs (dhammaan ka yar fiber) waa doorasho kala duwan oo la raaco caan ku ah cuntada hoose-carb; mid kasta oo aad raacdo, sii joogto ah maalintii ilaa maalintii.
Ma macruufkayga ayaa isbedelaya maalmaha fasaxa?
Kalkulatorka kala qaybiyaa wax kasta oo aad ku qorto kaloriin, sidaas darteed haddii aad cunto kaloriin yar maalintii nabad, ku dar in tirada hoose iyo macruufka kasta oo hoos u. Dad badan ayaa sii hayaan protein joogto ah oo ku dhejisan inta badan karbohaydrayt maalin kasta oo aan tababarka ahayn.
API — isticmaal xisaabinta ka code
Wici xisaabinta sida free JSON endpoint - key ma loo baahan yahay. Dib u soo dir qiimaha goobta hoos ku qoran sida parameters su'aal ama JSON. Wax kasta oo aad ka maqan tahay isticmaalaa default la mid ah ee boggani waa hore loo buuxiyey la; parameter aan la aqoon waa 400, marnaba ma aha zero maqan. Akhri dhammaan API xuquuqda →
Xarafka
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);Natiijooyinka waa tirakoobka loogu talagalay tilmaamaha guud oo keliya, maaha dhaqaale, caafimaad ama talo bixin canshuur.