Calculadora de Divisão de Macros
Calcule a distribuição ideal de proteínas, carboidratos e gorduras na dieta.
Proteína
188 g
Protein vs Daily Calories
Formula
## 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%.
Exemplo Resolvido
2500 kcal with a 30/30/40 split.
- 01Protein = 2500 * 0.30 / 4 = 188 g
- 02Fat = 2500 * 0.30 / 9 = 83 g
- 03Carbs = 2500 * 0.40 / 4 = 250 g
- 04Check: 30 + 30 + 40 = 100%
Perguntas Frequentes
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.
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