Makrorechner
Calculate your ideal protein, carbohydrate, and fat intake based on your daily calories and fitness goal.
How Macros Are Calculated
Macronutrient recommendations vary by goal:
- Cutting: Higher protein (40%) to preserve muscle, moderate fat (30%), lower carbs (30%).
- Maintenance: Balanced split: 30% protein, 25% fat, 45% carbs to support general health and activity.
- Bulking: Higher carbs (45%) to fuel workouts, moderate protein (30%), lower fat (25%).
Protein and carbs provide 4 calories per gram. Fat provides 9 calories per gram.
Verwandt: Use our Kalorienrechner to find your daily calorie target first. Also try our Protein-Rechner for a more detailed protein breakdown.