Kalkulator makronutrijenata
Ovaj kalkulator makronutrijenata deli vaše dnevne kalorije na proteine, ugljene hidrate i masti u gramima, prilagođeno vašem cilju. Proteini se određuju po kg telesne težine, masti na 25% kalorija, a ugljeni hidrati popunjavaju ostatak.
Vaši rezultati
Kako funkcioniše
- 1Unesite svoje podatke i cilj; prvo računamo vaš cilj kalorija.
- 2Proteini se određuju iz telesne težine (1.8-2.2 g/kg), masti na 25% kalorija, ugljeni hidrati iz ostatka.
- 3Dostizanje cilja proteina je najviši 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 telesne težine, držite masti umerenim (oko 25% kalorija) i popunite ostatak ugljenim hidratima za pogon treninga. Proteini čuvaju mišiće dok gubite mast.
Koliko proteina dnevno?
Ciljajte otprilike 1.6-2.2 grama proteina po kilogramu telesne težine dnevno. Viša granica najviše pomaže tokom skidanja ili napornog treninga.
Da li su ugljeni hidrati bitni za izgradnju mišića?
Da, ugljeni hidrati daju gorivo za naporan trening i oporavak, što pokreće rast mišića. Nakon što dostignete proteine i masti, preostale kalorije usmerite u ugljene 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.
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