Macro Split کا حساب کیسے لگائیں
Macro Split کیا ہے؟
Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.
مرحلہ وار گائیڈ
- 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
حل شدہ مثالیں
ان پٹ
2000 cal/day, 40/30/30
نتیجہ
800/600/600
عام غلطیاں جن سے بچنا ہے
- ✕Not accounting for activity when setting macros
- ✕Treating all carbs equally (timing and type matter)
اکثر پوچھے جانے والے سوالات
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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