Àwọn Àwọn Àtòjọ-ẹ̀yàn

Fi àwọn kalorii tí a fẹ́ ní ọjọ́ kọ̀ǹpútà kọ̀ǹpútà pamọ́ sínú àwọn àwọn ààyè àwọn àwọn ààyè àwọn àwọn ààyè àwọn àwọn ààyè àwọn ààyè àwọn ààyè àwọn ààyè àwọn ààyè àwọn ààyè àwọn ààyè

Kalorì Ọjọ́

kcal

Àwọn àwọn

Àwọn ìṣàmúlò-ètò

Àwọn Ìṣàmúlò-ètò

Àwọn àwọn ààyè-iṣẹ́

Àwọn ìṣàmúlò-ètò —

Carbohydrate —

Àwọn àwọn àgbègbè —

Àwọn Àtòjọ-ẹ̀yàn àwọn ìṣàmúlò-ètò

Ńlà àwọn àwọn ààtò àtòjọ-ẹ̀yàn yìí?

Àkóónú ìṣàmúlò-ètò yìí

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.

Àwọn Àtòjọ-ẹ̀yàn

Bawo ní a ṣè fàyè gbá àwọn mákórù láti inú àwọn kálórí sí àwọn grẹ́mù?

Macro kọọkan ni iye agbara kan: protein ati carboidrates jẹ 4 calories fun gram kan ati fatty jẹ 9 calories fun gram kan. Grams = (calories × macro %) ÷ calories-per-gram. Fun 2,000 kcal 30/40/30 ti o pọju ti o jẹ 150 g protein, 200 g carbs ati 67 g fatty.

Kini ìpàjúwé mákó tí o dara jú?

A balanced 30/40/30 iṣẹ fun awọn eniyan diẹ sii, ga-iwọn protein (around 40%) iranlọwọ nigbati ti o ba ṣe tabi tọju awọn muscles, ati a keto ti pin tọju carbs ti o ga. ko si kan ti o dara ju ratio - gbogbo awọn calorie ohun ti o ju ti o tọ ti o pin.

Ńlàtí àwọn mákò àwọn mẹ́tà náà tí wọ́n sàlúrà láti inú àwọn kalorì mìí?

Ya. Nítorí àwọn ìwọ̀n tí o yàn jẹ́ 100%, àwọn kalorii láti inú àwọn à

Ìgbà wò nínú ẹ̀yàn 2,000-calorie nínú ẹ̀yàn náà ní gramù wò nínú protein?

O dá lori àwọn ìpèwọ̀n protein. Ní àwọn protein 30% ní 150 g (2,000 × 0.30 ÷ 4), ní 40% ní 200 g. Yí àwọn ìpàdá padà kí kalkulató náà fi àwọn giramu pamọ́ fún macro fún gbogbo wọn.

Kini àwọn mákò keto tí o dará?

Oju-iwe ti a ti fi sii tẹlẹ ti keto lo 25% protein, 5% carboidrates ati 70% fatty acids. Ni 2,000 kcal ti o jẹ nipa 125 g protein, 25 g carbs ati 156 g fatty acids — carbs ti a fipamọ ni isalẹ pupọ lati ṣe iranlọwọ fun ara lati lọ lori fatty acids ati ketoni.

Ńlàtí mò fi àwọn à

This tool works in total carbohydrate grams derived from calories. Net carbs (total minus fibre) is a separate tracking choice popular on low-carb diets; whichever you follow, keep it consistent from day to day.

Ń àwọn mákò mìíràn?

The calculator splits whatever calorie target you enter, so if you eat fewer calories on rest days, enter that lower number and every macro scales down. Many people keep protein steady and trim mostly carbohydrate on non-training days.

API — ló àwọn ìṣàmúlò-ètò yìí láti inú ìṣàmúlò-ètò

Fi àwọn ìṣàmúlò-ètò yìí kọ̀ǹpútà yìí láti jẹ́ ààyè-iṣẹ́ JSON tí a tí fi pamọ́ - kò ní bọ́tìnì kan tí a fẹ́. Fi àwọn fálù ààyè-iṣẹ́ sílẹ̀ sí bí àwọn àwọn ìṣàmúlò-ètò àti JSON. Anything you omit uses the same default this page is pre-filled with; an unknown parameter is a 400, never a silent zero. Ka àwọn àkọlé API kíkún →

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

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.

Àkóónú ìṣàmúlò-ètò yìí

Àwọn Àtòjọ-ẹ̀yàn

Àwọn Ìṣàmúlò-ètò Ìṣàmúlò-ètò

Àwọn Ààyè Ìjánu-ìṣàmúlò-ètò

curl

JavaScript fetch()

JavaScript `fetch()`