Calculadora de Divisão de Macros — 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%.
### 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.
- Protein = 2500 * 0.30 / 4 = 188 g
- Fat = 2500 * 0.30 / 9 = 83 g
- Carbs = 2500 * 0.40 / 4 = 250 g
- Check: 30 + 30 + 40 = 100%