Calculateur de Répartition des Macros Gratuit

Calculez vos objectifs de répartition en protéines, lipides et glucides.

kcal
%
%
%

Protéines

188 g

Lipides83 g
Glucides250 g
Macro Total %100%

Protein vs Daily Calories

Voir la formule →

Formule

How Macro Splits Are Calculated

Formula

  • Protein (g) = Calories x Protein% / 4 (4 cal per gram)
  • Fat (g) = Calories x Fat% / 9 (9 cal per gram)
  • Carbs (g) = Calories x Carb% / 4 (4 cal per gram)

    • Common Splits

  • Balanced: 30/30/40 (protein/fat/carbs)
  • High protein: 40/25/35
  • Low carb: 35/40/25
  • High carb (endurance): 25/20/55

    • Ensure percentages sum to 100%.

    Exemple Résolu

    2500 kcal with a 30/30/40 split.

    1. 01Protein = 2500 * 0.30 / 4 = 188 g
    2. 02Fat = 2500 * 0.30 / 9 = 83 g
    3. 03Carbs = 2500 * 0.40 / 4 = 250 g
    4. 04Check: 30 + 30 + 40 = 100%

    Questions Fréquentes

    What is the best macro ratio?

    There is no single best ratio. For most active people, 25-35% protein, 25-35% fat, and 35-50% carbs works well. Adjust based on goals and preferences.

    Do macros matter more than total calories?

    Total calories determine weight change. Macros influence body composition, performance, and satiety. Both matter, but calories come first.

    What if my percentages do not add to 100?

    The total should equal 100%. If not, your calorie targets will be off. Adjust one macro to make the total correct.

    Apprendre

    Understanding Batting Average - A Complete Guide to Baseball's Key Stat

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