संदर्भ 1
- Calories
- 2,000
- Goal
- Balanced
- Carbs
- 225 g
- Protein
- 125 g
- Fat
- 67 g
स्वास्थ्य और फिटनेस
Macro कैलकुलेटर
गणना करें daily carbohydrate, protein, और fat grams from calorie intake का उपयोग करके balanced, high-protein, या keto macro splits.
फॉर्मूला समझाएं
Macro grams = calories x macro percentage / calories per gramCarbohydrates और protein provide about 4 calories per gram, while fat provides about 9 calories per gram. Macro goals convert calorie percentages into daily gram targets.
स्टेप-बाय-स्टेप उदाहरण
- 1Choose a calorie target based on your nutrition plan.
- 2Select a macro split: balanced, high-protein, या keto.
- 3Multiply calories by each macro प्रतिशत to get macro calories.
- 4Divide carbohydrate और protein calories by 4, और fat calories by 9, to get grams.
संदर्भ
बेंचमार्क तालिका
आम परिदृश्यों की जल्दी तुलना करें। छोटे स्क्रीन पर क्षैतिज स्क्रॉल करें।
संदर्भ 2
- Calories
- 2,000
- Goal
- High-Protein
- Carbs
- 175 g
- Protein
- 175 g
- Fat
- 67 g
संदर्भ 3
- Calories
- 2,000
- Goal
- Keto
- Carbs
- 25 g
- Protein
- 125 g
- Fat
- 156 g
अक्सर पूछे जाने वाले प्रश्न
Macro grams are calculated by assigning a प्रतिशत of कुल calories to carbs, protein, और fat, then dividing by each macro's calories per gram.
Fat loss depends mostly on calorie deficit और adherence. A high-protein split can help preserve lean mass और improve satiety.
Keto macros keep carbohydrates very low और place most calories from fat, while protein stays moderate.
This config provides three common presets. A future version can add custom percentages while keeping grams tied to calorie गणित.
Daily protein target
138 g/day