巨量營養素計算器
基於 TDEE、活動水平與目標，計算每日蛋白質、碳水、脂肪攝取量
Your Details
Your Daily Macro Targets
Per-Meal Breakdown
| Meals/Day | Calories | Protein | Carbs | Fat |
|---|
Protein Reference
Enter your details to get macro targets
Fill in your age, height, weight, and activity level above
Macro Calculator FAQ
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Hitting your macro targets matters as much as your total calories for body composition goals.
How does this calculator determine my calorie needs?
It first computes your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation using your gender, age, height, and weight. It then multiplies BMR by your activity factor to get TDEE (Total Daily Energy Expenditure), and finally applies a goal adjustment (−20% for fat loss, +10% for muscle gain).
How much protein do I need?
Research supports 1.4-2.2 g of protein per kg of body weight for active people. Use the higher end when losing fat (to preserve muscle) or building muscle. The calculator shows your resulting g/kg value so you can sanity-check the split you chose.
Which diet split should I choose?
Balanced (30/40/30) suits most people. High protein helps during fat loss. Low carb and keto reduce carbohydrates in favor of fat — choose these if you prefer that eating pattern; total calories still drive weight change.