免费工具
宏量营养素计算器
根据你的身体、活动水平和目标，精确了解每天需要多少蛋白质、碳水化合物和脂肪。
Macro Calculator
Sex
Activity Level
Goal
Daily Calories
2633
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 宏量营养素计算器决定如何将每日卡路里目标分配给三种宏量营养素。
如何使用此计算器
1
输入性别、年龄、体重和身高。
2
选择典型活动水平。
3
选择目标：减重、维持、增肌或生酮。
4
每日卡路里目标和克数宏量营养素分配即时更新。
宏量营养素的工作原理
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.
健身教练的宏量营养素计算器
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.
常见问题
什么是宏量营养素？
宏量营养素是三种主要卡路里来源：蛋白质（4kcal/g）、碳水化合物（4kcal/g）和脂肪（9kcal/g）。
这个计算器有多准确？
使用Mifflin-St Jeor方程（±10%精度）。
每天必须精确达到宏量营养素目标吗？
不必。5–10g范围内即可。
应该优先摄入蛋白质吗？
是的。蛋白质对体成分和肌肉保留影响最大。
生酮的宏量营养素比例是多少？
约30%蛋白质、5%碳水化合物、65%脂肪。
体重不变时如何调整宏量营养素？
减少100–200kcal。调整前始终等待2周。
