I-Calculator ye-Macro
Yahlula inhloso ye-calorie yosuku lonke ibe yi-protein, carbs ne-fat grams.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Ingabe ama-macros aguqulwa kanjani kusuka kuma-calories kuya kuma-grams?
I-macro ngayinye inenani le-energy: i-protein ne-carbohydrate yi-4 calories ngegramu futhi i-fat yi-9 calories ngegramu. Ama-gramu = (ama-calories × macro %) ÷ ama-calories-nge-gramu. U-2,000 kcal 30/40/30 uhlukaniswe ukuthi yi-150 g we-protein, 200 g we-carbs ne-67 g we-fat.
Yini i-macros engcono yokuhlukaniswa?
A elinganiselwe 30/40/30 imisebenzi abantu abaningi, iprotheni ephezulu (ngo-40%) isiza lapho ukwakha noma ulondoloze amathambo, futhi keto ihlukaniswe igcina carbs kakhulu phansi. Akukho ingxenye eyodwa engcono - i-calorie ephelele inkinga ngaphezulu kunalokho ihlukaniswe ngokucacile.
Ingabe ama-macros amathathu ahlanganisa ama-calories ami?
Yebo. Ngenxa yokuthi amaphesenti okhetha ukuwasebenzisa aphelele ku-100%, ama-calories asuka kumaprotheni, ama-carbs kanye nama-fats ahlala engeza emuva ekususeni kwakho kosuku.
Ingabe kunegrama eminingi yeprotheni ekudlani okune-2,000-calorie?
Kuxhomekeka kuphesenti le-protheine. Ku-30% ye-protheine, i-150 g (2,000 × 0.30 ÷ 4), futhi ku-40% i-200 g. Guqula uhlukaniso futhi i-calculator iphinde i
Yini engcono keto macros?
I keto preset usebenzisa 25% iprotheni, 5% i-carbohydrate kanye 70% fat. On 2,000 kcal ukuthi cishe 125 g iprotheni, 25 g carbs kanye 156 g fat - carbs zigcinwa kakhulu phansi ukukhuthaza umzimba ukuba uhambe nge-fat ne-ketones.
Ingabe kufanele ngibala i-net noma i-total carb?
Lezi zinto zisebenza nge-carbohydrate grams egcwele esuka kuma-calories. I-net carbs (i-fiber encane egcwele) iyisinqumo sokulandela esihlukile esithandwayo kuma-carb diets aphansi; noma yikuphi okulandelayo, gcina siqhubekayo kusukela ngosuku kuya ngosuku.
Ingabe ama-macros ami ashintsha emavikini okuthula?
I-calculator ihlukanise noma yikuphi okudingayo kwe-calorie okungena kulo, ngakho uma udla ama-calorie ancane ngezinsuku zokuphumula, faka inani eliphansi futhi wonke ama-macro alinganiselwa phansi. Abantu abaningi bagcina amaprotheni aqinile futhi babeke i-carbohydrate emini engaqeqeshiwe.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.