Makro-Rechner

Berechnen Sie Ihren personalized macronutrient targets (protein, carbohydrates, fat) based on your body stats, activity level, and fitness goals. Unterstützungs multiple diet plans: Standard, Low Carb, High Protein, Keto, and Brauch.

Age

Gender

Höhe (cm)

Gewicht (kg)

Höhe

Höhe (ft) Höhe (in)

Gewicht (lbs)

Aktivität Level

Ziel

Ziel Geschwindigkeit

Diet Preference

Schnell Beispiels:

Food Referenz (High Protein)

Chicken Breast Ganz Eggs Tofu Salmon Greek Yogurt Lentils Canned Tuna

31g 13g 8g 25g 10g 9g 26g

per 100g

Über Makro-Rechner

Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. This calculator estimates your daily macro targets based on your Basal Metabolic Rate (BMR), Gesamt Daily Energie Expenditure (TDEE), fitness goal, and preferred diet style. Ob you are cutting, bulking, or maintaining, knowing your macros helps you make informed food choices. Alle Berechnungen happen in Ihrem Durchsuchenr — keine Daten is sent to any server.

Funktionen

Two BMR formulas: Mifflin-St Jeor and Harris-Benedict
Five activity levels with scientific multipliers
Three goal modes (lose, maintain, gain) with adjustable speed
Five diet presets: Standard, Low Carb, High Protein, Keto, and Brauch
Visual donut chart showing macro proportions
Per-meal macro suggestions (breakfast, lunch, dinner, snack)
High-protein food reference table with protein per 100g
Schnell example presets for common profiles
Exportieren results as text or save as image
100% client-seitig — your health data verlässt nie Ihr device

Bedienungsanleitung

Geben Sie Ihren age, gender, height, and weight (metric or imperial).
Wählen Sie Ihren activity level, fitness goal, and goal speed.
Choose a diet preset (or set custom macro percentages).
Click Berechnen to see your daily calories, macros, and meal suggestions.

Häufig gestellte Fragen

Was is TDEE?

TDEE (Gesamt Daily Energie Expenditure) is the total number of calories you burn in a day, including exercise, work, and basic bodily functions.

Welche BMR formula is more accurate?

Mifflin-St Jeor is generally considered the most accurate for the general population. Harris-Benedict tends to overestimate slightly for modern lifestyles.

Wie much protein do I need to build muscle?

Most research suggests 1.6–2.2g of protein per kg of body weight for muscle gain. Our High Protein preset targets the upper end of this range.

Is the Keto preset safe?

The Keto preset (5% carbs) is a starting point. Consult a healthcare professional before starting any extreme diet, especially if you have medical conditions.

Can I track my macros with this tool?

This is a calculator, not a tracker. Use apps like MyFitnessPal or Cronometer for daily logging. Exportieren your results from here as a reference.

Does this work for athletes?

Yes — select "Extra Aktiv" for intense training schedules. Athletes may need additional fine-tuning with a sports nutritionist.