Gratis Verktyg

Makrokalkylator

Ta reda på exakt hur mycket protein, kolhydrater och fett du behöver varje dag.

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

En makrokalkylator bestämmer hur du fördelar ditt dagliga kaloriintag på de tre makronäringsämnena.

Save your results with Gymkee

Hur du använder denna kalkylator

Ange kön, ålder, vikt och längd.

Välj ditt typiska aktivitetsnivå.

Välj ditt mål: viktminskning, underhåll, muskeluppbyggnad eller keto.

Ditt dagliga kaloriintag och makrofördelning i gram uppdateras omedelbart.

Hur makron fungerar

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.

Makrokalkylator för personliga tränare

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.

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