मैक्रो पोषक तत्व कैलकुलेटर
अनुकूलित प्रोटीन, कार्ब और वसा लक्ष्य प्राप्त करें
Daily Calorie Target
2,763
TDEE: 2,763 | BMR: 1,783
यह कैलकुलेटर केवल सूचनात्मक उद्देश्यों के लिए अनुमान प्रदान करता है। यह चिकित्सा सलाह नहीं है। स्वास्थ्य संबंधी निर्णय लेने से पहले किसी स्वास्थ्य पेशेवर से परामर्श करें।
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.
स्रोत और कार्यप्रणाली
Protein: 0.7-1g/lb body weight; Carbs & Fat: remaining caloriesMacronutrient distribution based on goals
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.
अपडेट रहें
नए कैलकुलेटर और सुझाव अपने इनबॉक्स में प्राप्त करें।