Calculator de macronutrienti
Acest calculator de macronutrienti imparte caloriile tale zilnice in proteine, carbohidrati si grasimi in grame, ajustate la obiectivul tau. Proteinele se stabilesc per kg de greutate corporala, grasimile la 25% din calorii, iar carbohidratii umplu restul.
Rezultatele tale
Cum functioneaza
- 1Introdu datele si obiectivul tau; calculam mai intai tinta ta de calorii.
- 2Proteinele se stabilesc din greutatea corporala (1.8-2.2 g/kg), grasimile la 25% din calorii, carbohidratii din restul.
- 3Atingerea tintei de proteine este prioritatea cea mai mare pentru a pastra sau construi muschi.
Intrebari frecvente
Ce macronutrienti sa mananc ca sa slabesc grasimea?
Intr-un deficit, prioritizeaza proteinele in jur de 2.2 g per kg de greutate corporala, mentine grasimile moderate (aproximativ 25% din calorii) si umple restul cu carbohidrati ca sa alimentezi antrenamentul. Proteinele pastreaza muschiul in timp ce slabesti grasimea.
Cate proteine pe zi?
Tinteste aproximativ 1.6-2.2 grame de proteine per kilogram de greutate corporala pe zi. Capatul superior ajuta cel mai mult in perioadele de slabire sau antrenamente intense.
Conteaza carbohidratii pentru construirea muschilor?
Da, carbohidratii alimenteaza antrenamentele intense si recuperarea, care determina cresterea musculara. Dupa ce atingi proteinele si grasimile, pune caloriile ramase in carbohidrati.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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