Calculadora de macronutrientes

O que é Calculadora de macronutrientes?

A macronutrient calculator that estimates your daily protein, carbohydrate, and fat requirements based on your body stats, activity level, and fitness goal. Whether you're cutting, maintaining, or bulking, get a personalized macro split to guide your nutrition plan.

Como usar

1. Enter your weight, height, age, and gender, then select your activity level from sedentary to very active.
2. Choose your goal — lose weight, maintain, or gain muscle — and the calculator adjusts your total calories and macro split accordingly.
3. Review your daily targets in grams for protein, carbs, and fat, plus the calorie breakdown for each macronutrient.

Resultado

A 28-year-old male, 180 lbs, 5'10", moderately active, wants to lose weight. The calculator recommends 2,100 calories: 180g protein (34%), 210g carbs (40%), 60g fat (26%) — a high-protein deficit plan to preserve muscle.

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