Bezpłatne Narzędzie

Kalkulator Makroskładników

Dowiedz się dokładnie, ile białka, węglowodanów i tłuszczu potrzebujesz każdego dnia.

Sex

Age

years

Weight

Height

Activity Level

Goal

Daily Calories

2633

kcal per day

Protein

263 g 40%

Carbs

197 g 30%

Fat

88 g 30%

TDEE × Macro Ratios by Goal Protein & carbs: 4 kcal/g · Fat: 9 kcal/g

Kalkulator makroskładników określa, jak podzielić dzienny cel kaloryczny między trzy makroskładniki.

Save your results with Gymkee

Jak używać tego kalkulatora

Wprowadź płeć, wiek, wagę i wzrost.

Wybierz typowy poziom aktywności.

Wybierz cel: utrata wagi, utrzymanie, przyrost mięśni lub keto.

Dzienny cel kaloryczny i makroskładniki w gramach aktualizują się natychmiast.

Jak działają makroskładniki

Macronutrients are the three main categories of calories in food. Protein and carbohydrates each provide 4 kcal per gram; fat provides 9 kcal per gram. The ratios used depend heavily on your goal — higher protein for muscle preservation, lower carbs for fat loss, or very high fat for keto adaptation.

Macro Ratios by Goal

Weight Loss (40P / 30C / 30F): High protein preserves muscle during a calorie deficit. Moderate carbs fuel workouts. Moderate fat supports hormonal health.

Maintenance (30P / 40C / 30F): Balanced approach for body recomposition or active lifestyles.

Muscle Gain (30P / 45C / 25F): Higher carbs fuel intense training sessions and support muscle glycogen replenishment.

Keto (30P / 5C / 65F): Very low carbs shift the body into ketosis for fat burning. Requires strict adherence.

Protein: the Most Important Macro

Protein is the only macro your body uses to build and repair muscle. For active people, the minimum effective dose is around 1.6 g per kg of body weight per day. Higher intakes (up to 2.2 g/kg) can help with muscle gain and fat loss by preserving lean mass during a deficit.

Calorie Adjustments by Goal

The calculator automatically adjusts calories before splitting macros: Weight loss applies a 500 kcal deficit (from TDEE). Muscle gain adds 300 kcal surplus. Maintenance and keto use TDEE as-is. The macro ratios are then applied to the adjusted calorie target.

Kalkulator makroskładników dla personal trainerów

Use this calculator to quickly determine client macro targets during intake assessments. It gives you a solid starting framework before you fine-tune based on client preferences, food intolerances, and training schedule.

With Gymkee, you can build complete nutrition plans, set macro targets, and let clients track their intake directly in the app — all linked to their training program.

Wypróbuj Gymkee za darmo przez 14 dni