Як розрахувати Macro Split
Що таке Macro Split?
Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.
Покрокова інструкція
- 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
Розв'язані приклади
Введення
2000 cal/day, 40/30/30
Результат
800/600/600
Поширені помилки
- ✕Not accounting for activity when setting macros
- ✕Treating all carbs equally (timing and type matter)
Часті запитання
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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