宏量营养素分配计算器 — 公式

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%.

    计算示例

    2500 kcal with a 30/30/40 split.

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