宏量营养素计算器
根据身体数据、活动水平和健身目标，计算每日蛋白质、碳水化合物和脂肪目标摄入量
Based on Mifflin-St Jeor equation · Results are estimates
Macro Calculator — Protein, Carbs & Fat
Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your body stats, activity level, and fitness goal. Uses the Mifflin-St Jeor formula for accuracy.
FAQ
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.
继续探索
您可能喜欢的其他 Health Tools…
BMI计算器
根据身高体重计算体质指数并查看体重分类
卡路里计算器
根据年龄、体重、身高和活动水平计算每日热量需求
体脂率计算器
使用美国海军方法计算体脂百分比——支持公制和英制，并分解脂肪量与瘦体重
睡眠周期计算器
根据90分钟睡眠周期找到最佳起床或入睡时间
预产期计算器
根据末次月经或受孕日期计算预产期、孕周和孕期
Water Intake Calculator
根据体重、活动水平和气候计算每日需水量
心率区间计算器
按年龄计算最大心率和5个训练区间 — 脂肪燃烧、有氧运动和峰值区间及目标BPM范围
间歇性禁食计时器
16:8、18:6、20:4、OMAD倒计时计时器，带禁食窗口追踪和下次窗口规划