Kalkulator makrohranil
Ta kalkulator makrohranil razdeli vaše dnevne kalorije na beljakovine, ogljikove hidrate in maščobe v gramih, prilagojene vašemu cilju. Beljakovine so določene na kg telesne teže, maščobe pri 25 % kalorij, ogljikovi hidrati pa zapolnijo preostanek.
Vaši rezultati
Kako deluje
- 1Vnesite svoje podatke in cilj; najprej izračunamo vaš kalorični cilj.
- 2Beljakovine določimo iz vaše telesne teže (1,8-2,2 g/kg), maščobe pri 25 % kalorij, ogljikove hidrate iz preostanka.
- 3Doseganje cilja beljakovin je najvišja prioriteta za ohranjanje ali grajenje mišic.
Pogosta vprašanja
Katera makrohranila naj jem za izgubo maščobe?
V primanjkljaju dajte prednost beljakovinam okoli 2,2 g na kg telesne teže, maščobe ohranite zmerne (približno 25 % kalorij), preostanek pa zapolnite z ogljikovimi hidrati za pogon treninga. Beljakovine ohranjajo mišice, medtem ko izgubljate maščobo.
Koliko beljakovin na dan?
Ciljajte na približno 1,6-2,2 grama beljakovin na kilogram telesne teže na dan. Zgornja meja najbolj pomaga pri hujšanju ali napornem treningu.
Ali so ogljikovi hidrati pomembni za grajenje mišic?
Da, ogljikovi hidrati poganjajo naporen trening in regeneracijo, kar spodbuja rast mišic. Ko dosežete beljakovine in maščobe, preostale kalorije usmerite v ogljikove hidrate.
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.
Sorodni kalkulatorji
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