Jinsi ya kukokotoa Macro Split
Macro Split ni nini?
Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.
Mwongozo wa Hatua kwa Hatua
- 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
Mifano Iliyotatuliwa
Ingizo
2000 cal/day, 40/30/30
Matokeo
800/600/600
Makosa ya Kawaida ya Kuepuka
- ✕Not accounting for activity when setting macros
- ✕Treating all carbs equally (timing and type matter)
Maswali yanayoulizwa mara kwa mara
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.
Je, uko tayari kukokotoa? Jaribu Kikokotoo kisicholipishwa cha Macro Split
Jaribu mwenyewe →