কীভাবে Macro Split গণনা করবেন
Macro Split কি?
A macro split calculator determines the optimal distribution of protein, carbohydrates, and fat in your diet based on total calories and fitness goal. Macronutrients provide different caloric densities and serve different physiological roles.
সূত্র
protein_g = calories × 0.25 / 4; carbs_g = calories × 0.45 / 4; fats_g = calories × 0.30 / 9
- cal
- Daily calories (cal) — Total daily energy intake
- prot_g
- Protein (g) — Amino acid target (1.6–2.2 g/kg for athletes)
- carb_g
- Carbs (g) — Energy source (3–7 g/kg depending on activity)
- fat_g
- Fat (g) — Essential nutrients (0.5–1.5 g/kg)
ধাপে ধাপে নির্দেশিকা
- 1Protein: 4 calories per gram
- 2Carbohydrates: 4 calories per gram
- 3Fat: 9 calories per gram
- 4Split varies: muscle gain (35P/40C/25F), fat loss (40P/30C/30F), endurance (20P/55C/25F)
সমাধান করা উদাহরণ
ইনপুট
2,000 kcal, muscle building goal
ফলাফল
Protein 175g, Carbs 200g, Fat 56g
ইনপুট
1,800 kcal, fat loss
ফলাফল
Protein 180g, Carbs 135g, Fat 60g
ইনপুট
3,000 kcal, endurance sport
ফলাফল
Protein 150g, Carbs 413g, Fat 83g
সচরাচর জিজ্ঞাসা
What is a good macro split?
Varies: sedentary (25P/45C/30F), athletes (30P/50C/20F), low-carb (40P/20C/40F). Personal goals and activity level drive split.
How do I know my calorie target?
BMR (basal metabolic rate) × activity factor. Or: use a calculator based on age, weight, height, sex, activity level.
Why does macro ratio matter?
Protein preserves muscle; carbs fuel activity; fats support hormones. Ratios affect satiety, energy, body composition.
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