Macro Calculator
Yahlula injongo yekalori yosuku ngalunye ibe yiprotheyini, i-carbohydrate kunye negramu ye-fat.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Ii-macros ziguqulwa njani ukusuka kwi-calorie ukuya kwigram?
I-macro nganye inokuba nexabiso lombane: i-protein ne-carbohydrate zii-calori ezili-4 ngegram nganye kwaye utywala luyi-9 ii-calori ngegram nganye. Iigram = (i-calori × i-macro %) ÷ ii-calori-ngegram nganye. Kwi-2,000 kcal 30/40/30 i-split equka i-150 g protein, 200 g carbs kunye ne-67 g fat.
Yintoni i-Macro elungileyo yokujika?
Ukutya okune-30/40/30 okuzinzileyo kusebenza kubantu abaninzi, iprotheyini engaphezulu (emalunga ne-40%) inceda xa kusenziwa okanye kugcinwa imisipha, kwaye ukutya okune-keto okuhlukanisiweyo kugcina i-carb iphantsi kakhulu. Akukho hlobo olunye olulungileyo lokutya okulinganiselweyo—i-calorie epheleleyo ibaluleke kakhulu kune-calorie ehlukanisiweyo.
Ingaba ezi macros zithathu zidibanisa kwi-calorie yam?
Ewe. Kuba iipesenti ozikhethayo ziyi-100%, iikhalori ezivela kwiprotheyini, i-carb kunye ne-fat zihlala ziphinda ziphinde
Ingaba kukho igram ezili-100 zeprotheyini kwisondlo esiquka ii-calories ezili-2000?
Oku kuxhomekeke kwipesenti yeprotheyini. Kwipesenti yeprotheyini ye-30% i-150 g (2,000 × 0.30 ÷ 4), kwaye kwipesenti ye-40% i-200 g. Tshintsha uhlukaniso kwaye i-calculator iphinda ibalo i-grams ye-macro nganye.
Yintoni i-keto macros elungileyo?
I-keto emiselweyo isebenzisa i-25% yeprotheyini, i-5% ye-carbohydrate kunye ne-70% yotywala. Kwi-2,000 kcal oko kukuthi malunga ne-125 g yeprotheyini, i-25 g ye-carbohydrate kunye ne-156 g yotywala — i-carbohydrate igcinwa iphantsi kakhulu ukuze ikhuthaze umzimba ukuba uqhube nge-fat kunye ne-ketone.
Ndimele ndibala i-carbohydrate epheleleyo okanye epheleleyo?
Le sixhobo isebenza ngegram ze-carbohydrate ezipheleleyo ezivela kwi-calories. I-net carbs (i-total minus fiber) yi-i-tracking choice ehlukileyo ethandwayo kwi-low-carb diet; nokuba ulandela ntoni, gcina i-consistent ukusuka ngosuku ukuya ngosuku.
Ingaba ii-Macros zam zitshintsha kwiintsuku zokuphumla?
I-calculator ihlula i-calorie efuna ukuyifumana, ngoko ukuba udla i-calorie encinci kwiintsuku zokuphumla, faka loo nombolo ephantsi kwaye yonke i-macro ikhupha i-calorie. Abantu abaninzi bagcina iprotheyini ihlala iqinile kwaye bacinezela i-carbohydrate kwiintsuku ezingaqeqeshwanga.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.