Máy tính Macro dinh dưỡng

What are macros?

Macros (macronutrients) are the three main nutrient categories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). They make up all the calories in your food.

How much protein do I need per day?

For muscle building: 1.6–2.2g per kg of bodyweight. For general health: 0.8g per kg (minimum). For fat loss while preserving muscle: 2.0–2.4g per kg.

What is TDEE?

Total Daily Energy Expenditure — the total calories you burn per day including BMR (calories burned at rest) plus activity. Eat at TDEE to maintain weight, below to lose, above to gain.

What is the Mifflin-St Jeor formula?

A formula for estimating BMR: Men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women: 10×weight(kg) + 6.25×height(cm) − 5×age − 161.