What are macronutrients?

Macronutrients are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each serves essential functions for health and performance.

How are macros calculated?

They are calculated as a percentage of your daily calories. Protein and carbs provide 4 calories per gram, and fat provides 9 calories per gram.

What is the best macro split?

It depends on your goal. For maintenance: 30/40/30 (protein/carbs/fat). For weight loss: 40/30/30. For muscle gain: 30/45/25. For keto: 25/5/70.

How much protein do I need?

The general recommendation is 0.8-1g per kg of body weight for sedentary people, and 1.6-2.2g per kg for active people or those looking to build muscle.

Calculadora de Macronutrientes

Calcule seus macros diários (proteína, carboidratos e gordura) com base nas suas calorias e objetivo nutricional.

Dados

Insira os valores para calcular

Resultados