Kalkaaliyihii Macro
Kala qaybiso maalin kasta kaloriin u dhiganta in protein, karbohaydrayt iyo grams dufanka.
Natiijooyinka cusbooneysiinta sida aad ku qorto.
Ku saabsan Kalkaaliyahan
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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-ka. 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 dhan wax ka badan kala 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 laabto si aad u qorshaha maalinlaha ah.
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 kaloriya. 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 darto 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. 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.