Makro kalkulator
Ez a makro kalkulator felosztja a napi kaloriadat feherjere, szenhidratra es zsirra grammban, a celodhoz igazitva. A feherje testsulykilogrammra van beallitva, a zsir a kaloria 25 szazaleka, a szenhidrat pedig kitolti a maradekot.
Az eredmenyeid
Hogyan mukodik
- 1Add meg az adataidat es a celodat; eloszor a kaloriacelodat szamoljuk ki.
- 2A feherjet a testsulyodbol allitjuk be (1,8-2,2 g/kg), a zsirt a kaloria 25 szazalekara, a szenhidratot a maradekbol.
- 3A feherjecel elerese a legfontosabb prioritas az izom megtartasahoz vagy epitesehez.
Gyakori kerdesek
Milyen makrokat egyek a zsirveszteshez?
Deficitben helyezd eloterbe a feherjet nagyjabol 2,2 g testsulykilogrammonkent, tartsd mersekelten a zsirt (a kaloria kb. 25 szazaleka), a maradekot pedig toltsd fel szenhidrattal az edzes uzemanyagakent. A feherje megvedi az izmot, mikozben zsirt vesztesz.
Mennyi feherje naponta?
Celozz meg korulbelul 1,6-2,2 gramm feherjet testsulykilogrammonkent naponta. A felso hatar akkor segit a legtobbet, ha fogyokurazol vagy kemenyen edzel.
Szamit a szenhidrat az izomepiteshez?
Igen, a szenhidrat adja az uzemanyagot a kemeny edzeshez es a regeneraciohoz, ami hajtja az izomnovekedest. Miutan elerted a feherjet es a zsirt, a maradek kaloriat tedd szenhidratba.
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.
Kapcsolodo kalkulatorok
Valtsd valora ezeket a szamokat egy igazi tervvel
A Trainera osszekot teged tanusitott edzokkel, akik ezekre a szamokra epitik a tervedet, hozza pedig etkezes- es edzeskoveto, hogy nap mint nap elerd oket.