Cum se calculează Macro Split
Ce este Macro Split?
Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.
Ghid pas cu pas
- 1Determine caloric needs (BMR × activity factor)
- 2Allocate by goal: muscle gain 40/40/20 (P/C/F), fat loss 40/35/25, endurance 20/60/20
- 3Convert to grams: protein 4 cal/g, carbs 4 cal/g, fat 9 cal/g
- 4Adjust weekly based on progress
Exemple rezolvate
Intrare
2000 cal/day, 40/30/30
Rezultat
800/600/600
Greșeli frecvente de evitat
- ✕Not accounting for activity when setting macros
- ✕Treating all carbs equally (timing and type matter)
Întrebări frecvente
How much protein do I need?
Sedentary 0.8g/kg; active 1.2-1.6g/kg; strength athletes 2.0-2.2g/kg.
What's the best macronutrient ratio?
No single ratio; depends on goals, genetics, and activity; flexibility within ranges works well.
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