Makro Hesaplayici
Bu makro hesaplayici, gunluk kalorinizi hedefinize gore ayarlayarak protein, karbonhidrat ve yag olarak gram cinsinden boler. Protein vucut kilonuzun her kilosuna gore, yag kalorinin yuzde 25'i olarak belirlenir ve karbonhidrat geri kalani doldurur.
Sonuclariniz
Nasil calisir
- 1Bilgilerinizi ve hedefinizi girin; once kalori hedefinizi hesapliyoruz.
- 2Protein vucut kilonuzdan belirlenir (1.8-2.2 g/kg), yag kalorinin yuzde 25'i olur, karbonhidrat ise geri kalandan gelir.
- 3Protein hedefinize ulasmak, kasi korumak veya yapmak icin en oncelikli konudur.
Sikca sorulan sorular
Yag yakmak icin hangi makrolari yemeliyim?
Acikta iken, vucut kilonuzun kilo basina yaklasik 2.2 g proteinini onceliklendirin, yagi olculu tutun (kalorinin yaklasik yuzde 25'i) ve antrenmani beslemek icin geri kalani karbonhidratla doldurun. Protein, yag yakarken kasi korur.
Gunde ne kadar protein?
Gunde vucut kilonuzun kilogram basina yaklasik 1.6-2.2 gram proteinini hedefleyin. Ust sinir, yag yakarken veya yogun antrenman yaparken en cok fayda saglar.
Kas yapmak icin karbonhidrat onemli mi?
Evet, karbonhidratlar yogun antrenmani ve toparlanmayi besler; bu da kas gelisimini yonlendirir. Protein ve yagi ayarladiktan sonra kalan kalorileri karbonhidrata ayirin.
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.
Ilgili hesaplayicilar
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