संदर्भ 1
- Calories
- 2,000
- Goal
- Balanced
- Carbs
- 225 g
- Protein
- 125 g
- Fat
- 67 g
आरोग्य आणि फिटनेस
Macro कॅल्क्युलेटर
गणना करा daily carbohydrate, protein, आणि fat grams from calorie intake वापरून balanced, high-protein, किंवा keto macro splits.
फॉर्म्युला स्पष्टीकरण
Macro grams = calories x macro percentage / calories per gramCarbohydrates आणि protein provide about 4 calories per gram, while fat provides about 9 calories per gram. Macro goals convert calorie percentages into daily gram targets.
पायरी-पायरीने उदाहरण
- 1Choose a calorie target based on your nutrition plan.
- 2Select a macro split: balanced, high-protein, किंवा keto.
- 3Multiply calories by each macro टक्केवारी to get macro calories.
- 4Divide carbohydrate आणि protein calories by 4, आणि 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
नेहमी विचारले जाणारे प्रश्न
Macro grams are calculated by assigning a टक्केवारी of एकूण calories to carbs, protein, आणि fat, then dividing by each macro's calories per gram.
Fat loss depends mostly on calorie deficit आणि adherence. A high-protein split can help preserve lean mass आणि improve satiety.
Keto macros keep carbohydrates very low आणि 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