Calculateur de macros

Ce que ça mesure

This calculator estimates your daily macronutrient targets — grams of protein, carbohydrate, and fat — based on your body weight, activity level, and goal. It goes beyond a simple calorie or BMR tool by breaking your energy budget into the three macronutrients, anchoring protein to lean-body-mass best practice (1.6–2.2 g/kg body weight for muscle building; 1.2–1.6 g/kg for fat loss or maintenance) and allocating the remaining calories to carbohydrate and fat according to your chosen split.

Comment ça marche

Your Basal Metabolic Rate is calculated using the Mifflin–St Jeor equation (1990), the formula most widely recommended by dietetic associations for healthy adults. That figure is multiplied by a standard activity factor (1.2–1.9) to give your Total Daily Energy Expenditure (TDEE). A goal adjustment of roughly −15 % for fat loss or +15 % for muscle gain is then applied to produce your target calorie intake. Finally, the calorie budget is split across protein, carbohydrate, and fat in grams using your chosen macro profile, with protein grams also anchored to body weight per current sports-nutrition guidance (ISSN 2017).

Conseils pour un résultat fiable

• 1Prioritise protein at every meal — Distributing protein evenly across three to four meals (roughly 20–40 g per meal) maximises muscle protein synthesis throughout the day, according to ISSN position-stand guidance.
• 2Adjust calories before adjusting splits — If progress stalls, try shifting total calories by 100–200 kcal/day for two weeks before changing your macro ratios. Small, systematic adjustments are easier to attribute and reverse.
• 3Time carbohydrates around exercise — Consuming a significant portion of your daily carbohydrates in the hours around training can support performance and glycogen replenishment without altering your daily totals.
• 4Track weight trends, not daily numbers — Compare weekly averages across several weeks. A consistent upward or downward trend is far more informative than any single weigh-in.
• 5Consult a registered dietitian for personalised guidance — If you have a health condition, a history of disordered eating, or highly specific performance goals, a registered dietitian can tailor recommendations beyond what any general calculator can provide.