Kalkulator Makronutrijenata
Ovaj kalkulator dijeli tvoje dnevne kalorije na proteine, ugljikohidrate i masti u gramima, prilagođeno cilju. Proteini se određuju po kg tjelesne mase, masti na 25% kalorija, a ostatak su ugljikohidrati.
Tvoji rezultati
Kako funkcioniše
- 1Unesi podatke i cilj; prvo računamo tvoj cilj kalorija.
- 2Proteini se određuju iz tjelesne mase (1.8-2.2 g/kg), masti na 25% kalorija, ugljikohidrati iz ostatka.
- 3Dostizanje cilja proteina je najveći prioritet za očuvanje i izgradnju mišića.
Često postavljana pitanja
Koje makroe jesti za gubitak sala?
U deficitu, prioritet su proteini oko 2.2 g po kg tjelesne mase, masti umjereno (oko 25% kalorija), a ostatak ugljikohidrati za trening. Proteini čuvaju mišiće dok skidaš salo.
Koliko proteina dnevno?
Cilj je otprilike 1.6-2.2 grama proteina po kilogramu tjelesne mase dnevno. Gornja granica najviše pomaže kad si u deficitu ili treniraš teško.
Jesu li ugljikohidrati bitni za mišiće?
Da, ugljikohidrati daju gorivo za težak trening i oporavak, što pokreće rast mišića. Nakon proteina i masti, ostatak kalorija idu u ugljikohidrate.
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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Pretvori ove brojeve u pravi plan
Treniraj sam uz Trainera besplatni tracker treninga i ishrane, ili te spojimo sa certificiranim trenerom koji gradi plan oko ovih brojeva.