Kaip apskaičiuoti Macro Split

Kas yra Macro Split?

Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.

Žingsnis po žingsnio vadovas

1. 1Determine caloric needs (BMR × activity factor)
2. 2Allocate by goal: muscle gain 40/40/20 (P/C/F), fat loss 40/35/25, endurance 20/60/20
3. 3Convert to grams: protein 4 cal/g, carbs 4 cal/g, fat 9 cal/g
4. 4Adjust weekly based on progress

Worked Examples

Common Mistakes to Avoid

• ✕Not accounting for activity when setting macros
• ✕Treating all carbs equally (timing and type matter)

Frequently Asked Questions