Kalkulator makronutrijenata
Ovaj kalkulator makronutrijenata dijeli vaše dnevne kalorije na proteine, ugljikohidrate i masti u gramima, prilagođeno vašem cilju. Proteini se postavljaju po kg tjelesne težine, masti na 25% kalorija, a ugljikohidrati popunjavaju ostatak.
Vaši rezultati
Kako funkcionira
- 1Unesite svoje podatke i cilj; prvo izračunavamo vaš cilj kalorija.
- 2Proteini se određuju prema tjelesnoj težini (1,8-2,2 g/kg), masti na 25% kalorija, ugljikohidrati iz ostatka.
- 3Postizanje cilja proteina najviši je prioritet za očuvanje ili izgradnju mišića.
Često postavljana pitanja
Koje makronutrijente jesti za gubitak masti?
U deficitu dajte prioritet proteinima oko 2,2 g po kg tjelesne težine, držite masti umjerenima (oko 25% kalorija), a ostatak popunite ugljikohidratima za pogon treninga. Proteini čuvaju mišiće dok gubite masti.
Koliko proteina dnevno?
Ciljajte otprilike 1,6-2,2 grama proteina po kilogramu tjelesne težine dnevno. Viša granica najviše pomaže tijekom dijete ili napornog treninga.
Jesu li ugljikohidrati bitni za izgradnju mišića?
Da, ugljikohidrati pokreću naporan trening i oporavak, što potiče rast mišića. Nakon što zadovoljite proteine i masti, preostale kalorije usmjerite 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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