Makronährstoffrechner
Individuelle Protein-, Kohlenhydrat- und Fettziele erhalten
Daily Calorie Target
2,763
TDEE: 2,763 | BMR: 1,783
Dieser Rechner liefert Schätzungen nur zu Informationszwecken. Dies ist kein medizinischer Rat. Konsultieren Sie einen Arzt, bevor Sie Gesundheitsentscheidungen treffen.
Protein
207g
829 cal (30%)
Carbs
311g
1243 cal (45%)
Fat
77g
691 cal (25%)
Macro Split
About Macro Calculations
This calculator uses the Mifflin-St Jeor equation for BMR and adjusts macros based on your goal. For fat loss, we create a 500 calorie deficit. For muscle gain, we add 300 calories. Adjust your intake based on actual results—if you're not seeing progress after 2-3 weeks, adjust by 200-300 calories.
Quellen & Methodik
Protein: 0.7-1g/lb body weight; Carbs & Fat: remaining caloriesMacronutrient distribution based on goals
Ihr nächster Schritt
How to Use the Macro Calculator
Our macro calculator determines your optimal daily intake of protein, carbohydrates, and fat based on your stats and fitness goals. Whether you're cutting, bulking, or maintaining, get personalized macro targets to reach your goals.
What Are Macros?
Macros (macronutrients) are the three main nutrients that provide calories:
- Protein: 4 calories per gram - builds and repairs muscle
- Carbohydrates: 4 calories per gram - primary energy source
- Fat: 9 calories per gram - hormone production, nutrient absorption
Goal-Based Splits
- Fat Loss: Higher protein (30-35%), moderate carbs (35-40%), lower fat (25-30%)
- Maintenance: Balanced split - protein (25-30%), carbs (45-50%), fat (20-25%)
- Muscle Gain: High protein (30%), high carbs (45-50%), moderate fat (20-25%)
Calculating Your Macros
- Calculate TDEE (Total Daily Energy Expenditure)
- Set calorie target based on goal (deficit for fat loss, surplus for muscle gain)
- Distribute calories across protein, carbs, and fat
- Convert calories to grams using calorie-per-gram values
Tips for Success
- Prioritize protein to preserve/build muscle
- Adjust carbs and fat based on preference and activity level
- Track food intake to ensure you're hitting targets
- Re-calculate every 4-6 weeks as your weight changes
Related Health Calculators
Calculate your daily calorie needs with our calorie calculator. Track body composition with the body fat calculator and BMI calculator.
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