Global Araç
Macro Calculator
Protein
175g
700 cal
Yağ
68g
616 cal
Karbonhidrat
221g
884 cal
Protein = vücut ağırlığı başına 1 g (lb). Yağ = kalorinin %28'i. Kalanı karbonhidrat doldurur.
A free macro calculator. Enter daily calories, weight, and goal; get protein, fat, and carb targets in grams. Protein is set at 1g per pound of bodyweight (a solid general rule for active adults), fat at 25-30% of calories (the moderate range supports hormone health and satiety), carbs fill the remainder. The output adjusts based on whether you’re cutting (fat loss), maintaining, or bulking (muscle gain).
These are starting targets, not prescriptions. Track for 2-3 weeks with a food-tracking app (MyFitnessPal, Cronometer, MacroFactor) and adjust based on how your body responds: weigh yourself daily, average weekly, and tweak calories by 5-10% based on the trend. Macro tracking works best when integrated with consistency — hitting protein within 5g and carbs/fat within 10g of target is plenty precise. Perfectionism is counterproductive and can drive disordered eating.
Common protein targets: 0.8g/kg (sedentary baseline), 1.2-1.6g/kg (recreational athlete), 1.6-2.2g/kg (resistance training, muscle building), 2.0-2.4g/kg (cutting while preserving muscle). Carb intake varies by goal and training: low-carb (50-100g/day) for sedentary fat loss, moderate (200-350g/day) for general fitness, high (350-500g+) for endurance athletes. Fat baseline: 0.8-1g per kg bodyweight to support hormone production. Pair with our healthy eating guide and the calorie calculator.
Nasıl Kullanılır
- Enter your daily calorie target.
- Enter your weight in pounds.
- Pick your goal (cut, maintain, bulk).
- Read your protein, fat, and carb targets in grams.
Ne Zaman Kullanılır
- Starting a deliberate body-recomposition plan (gain muscle, lose fat).
- Setting up macros for a sport requiring weight management (boxing, wrestling, bodybuilding).
- Returning to structured eating after injury or pregnancy.
- Coaching others — establishing consistent macro guidelines for clients.
Ne Zaman Kullanılmaz
- Eating-disorder recovery — macro tracking can be triggering; work with a registered dietitian.
- Children or adolescents — growth-stage nutrition is different and shouldn't be macro-tracked rigidly.
- Pregnancy or breastfeeding — nutritional needs are higher and different; consult a clinician.
- If tracking causes significant anxiety or food obsession — the cost is higher than the benefit.
Yaygın Kullanım Senaryoları
- 150 lb cutter at 1,800 cal/day: 150g protein, 60g fat, 165g carbs — typical aggressive cut.
- 180 lb maintenance at 2,500 cal/day: 180g protein, 80g fat, 270g carbs — balanced general fitness.
- 200 lb lean bulker at 3,200 cal/day: 200g protein, 100g fat, 410g carbs — slow muscle gain.
- Endurance athlete 140 lb at 2,800 cal/day: 110g protein, 80g fat, 380g carbs — fueled for distance training.
Sık Sorulan Sorular
What are macros?
Short for macronutrients: protein, carbohydrates, and fat — the three categories that provide calories in your diet. 'Tracking macros' means hitting target grams of each per day.
Which split is right for me?
Common starting points: 40% carb / 30% protein / 30% fat for general maintenance; 30/40/30 or 20/45/35 for muscle-building; higher-fat splits for keto. The calculator presets these.
Are the calorie targets accurate?
The calculator uses the Mifflin-St Jeor equation (the most accurate general-purpose BMR formula) combined with an activity multiplier. Individual variation can be 10–15%.
Do I need to hit macros exactly?
No. Being within ~5g of each target is close enough. Macro tracking is a tool, not a religion — consistent directional bias matters far more than perfection.
How much protein do I really need?
Sedentary adults: 0.8g/kg of bodyweight (RDA minimum). Active adults: 1.2-1.6g/kg. Resistance training: 1.6-2.2g/kg. Fat loss while preserving muscle: 1.8-2.4g/kg. Older adults (50+): 1.2-1.6g/kg to prevent age-related muscle loss. Practical: 150 lb (68 kg) active person needs 80-110g protein daily. Spread across 3-5 meals with 20-40g each meal optimizes muscle protein synthesis. Sources: meat/fish (25-35g per 4oz serving), eggs (6g each), Greek yogurt (15-20g per cup), legumes (15g per cup cooked), protein powder (20-25g per scoop).
Can I track macros without weighing food?
Possible but less accurate. Methods: (1) Hand portions — palm = 1 protein serving, fist = 1 carb serving, thumb = 1 fat serving. Practical but rough. (2) Pre-portioned foods (eggs, slices of bread, cheese sticks) — packaging gives macros directly. (3) Restaurant chains: nutritional info available online. (4) Eyeballing with experience — calibrate by weighing for 2-4 weeks, then estimate. Apps like MyFitnessPal, MacroFactor, or Cronometer make food-database lookup fast. Weighing for 2-4 weeks calibrates your visual estimation; long-term weighing isn't necessary unless preparing for a competition.