Calculadora de Proteína por Refeição

Calcule a quantidade de proteína em cada refeição para atingir suas metas.

Total Protein

Total Carbs

Total Fat

Servings

Calories Per Serving

335 kcal

Protein Per Serving20.0 g

Carbs Per Serving30.0 g

Fat Per Serving15.0 g

Total Recipe Calories1,340 kcal

Formula

Total Calories = (Protein x 4) + (Carbs x 4) + (Fat x 9)

Per Serving = Total / Number of Servings

1 g protein = 4 kcal

1 g carbohydrate = 4 kcal

1 g fat = 9 kcal

A recipe has 80 g protein, 120 g carbs, 60 g fat, and serves 4.

01Total calories: (80 x 4) + (120 x 4) + (60 x 9) = 320 + 480 + 540 = 1340 kcal.
02Per serving: 1340 / 4 = 335 kcal.
03Protein: 80 / 4 = 20 g per serving.
04Carbs: 120 / 4 = 30 g per serving.
05Fat: 60 / 4 = 15 g per serving.

What are macronutrients?

Macronutrients (macros) are protein, carbohydrates, and fat. They are the three nutrients that provide calories and are needed in large amounts.

How do I find the macros of each ingredient?

Check nutrition labels or use the USDA FoodData Central database. Weigh ingredients for accuracy.

What is a good macro ratio?

It depends on your goals. Common ranges: 40/30/30 (carbs/protein/fat) for balanced diet, 40/40/20 for muscle building, 20/30/50 for low-carb diets.

Aprender

Calculate calories per serving.

Calculate protein per meal.

Count carbs in a meal.