Four presets
Balanced, high-protein, low-carb, and keto ratios.
Health Calculator
宏量营养素计算器 — 蛋白质·碳水·脂肪克数
输入每日热量并选择宏量比例，计算每天蛋白质、碳水和脂肪的克数与热量。提供均衡、高蛋白、低碳水、生酮预设。
蛋白质 · 30%
150g
600 kcal
碳水 · 40%
200g
800 kcal
脂肪 · 30%
67g
600 kcal
每天 · 4 kcal/g 蛋白质/碳水, 9 kcal/g 脂肪
What is the macro calculator?
It splits your daily calories into the three macronutrients — protein, carbs, and fat — in grams. Protein and carbs are 4 kcal per gram and fat is 9 kcal per gram. Get your daily calories from the TDEE calculator first, then pick a split that fits your goal to make meal planning easy.
How to use
- 1 Enter your daily calories (use the TDEE calculator's result).
- 2 Choose a macro split for your goal.
- 3 Read the grams and calories of protein, carbs, and fat.
Highlights
Grams + calories
Shows both grams and calories per macro.
Accurate conversion
Uses 4 kcal/g for protein and carbs, 9 kcal/g for fat.
常见问题
How do I set daily calories?+
Find maintenance with the TDEE calculator, then apply about −500 to cut or +500 to bulk.
How much protein is right?+
It depends on your goal, but higher protein is commonly advised for maintaining or building muscle. Individual needs vary — consult a professional.
Why is fat 9 kcal per gram?+
Fat is more energy-dense than protein and carbs (4 kcal/g), at about 9 kcal per gram.
Related tools
Macro splits are general guidance and depend on your health, activity, and goals. Consult a professional for diet and weight decisions.