宏量营养素计算器
本宏量营养素计算器根据您的卡路里需求和健身目标计算每日蛋白质、碳水化合物和脂肪的最优摄入量。输入您的数据，获取减重、增肌或维持体重的个性化宏量营养素目标。
Macro Calculator
Calculate your daily calorie and macronutrient targets based on your body metrics, activity level, and goals.
Ratios shown as Protein / Carbs / Fat percentages.
Frequently Asked Questions
宏量营养素计算器是如何工作的？
宏量营养素计算器首先基于您的年龄、性别、身高、体重和活动水平计算每日总能量消耗（TDEE），然后根据您的目标（减脂、维持或增肌）确定每日总热量，最后按设定比例分配蛋白质、碳水化合物和脂肪的克数。
三大宏量营养素的热量密度是多少？
蛋白质 4 kcal/g，碳水化合物 4 kcal/g，脂肪 9 kcal/g，酒精 7 kcal/g（非必需营养素）。了解热量密度有助于灵活调整饮食结构，在控制总热量的前提下满足不同的营养目标。
建议的宏量营养素比例是多少？
常见比例因目标而异：均衡饮食约 30% 蛋白质 / 40% 碳水 / 30% 脂肪；增肌期约 30% / 50% / 20%；低碳减脂约 40% / 20% / 40%；生酮饮食约 25% / 5% / 70%。最佳比例因个人情况而不同。
我每天需要多少蛋白质？
一般健身人群建议每公斤体重摄入 1.6-2.2 g 蛋白质；力量训练者可达 2.0-2.4 g/kg；老年人建议 1.2-1.6 g/kg。普通久坐成人的最低需求约为 0.8 g/kg（每日推荐摄入量）。
How to Calculate Your Daily Macros
What Are Macronutrients?
Macronutrients (macros) are the three primary nutrients your body needs in large quantities for energy: protein, carbohydrates, and fat. Each macronutrient plays a distinct role in fueling your body, building tissue, and regulating metabolic processes.
- Protein (4 calories per gram) — Builds and repairs muscle tissue, supports immune function, and produces enzymes and hormones.
- Carbohydrates (4 calories per gram) — The body's preferred energy source, fueling brain function and physical activity.
- Fat (9 calories per gram) — Supports hormone production, nutrient absorption, cell membrane structure, and long-term energy storage.
Balancing these macronutrients according to your goals and activity level is the foundation of effective nutrition planning, whether you aim to lose fat, build muscle, or maintain your current physique.
How to Use This Calculator
- Choose your unit system (Imperial or Metric).
- Enter your age, gender, height, and weight.
- Select your activity level from the dropdown—be honest for accurate results.
- Choose your goal: Lose Weight (−500 kcal), Maintain, or Gain Weight (+500 kcal).
- Pick a diet type preset that matches your nutritional preference.
- Click "Calculate Macros" to view your personalized targets.
- Review the comparison table to see how different diet types distribute macros at your calorie target.
BMR and TDEE Formulas
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR)—the number of calories your body burns at rest.
Mifflin-St Jeor Equation
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Total Daily Energy Expenditure (TDEE)
| Activity Level | Multiplier |
|---|---|
| Sedentary | ×1.2 |
| Lightly Active | ×1.375 |
| Moderately Active | ×1.55 |
| Very Active | ×1.725 |
| Extra Active | ×1.9 |
Goal adjustment: Lose Weight subtracts 500 kcal from TDEE (approximately 1 lb loss per week). Gain Weight adds 500 kcal (approximately 1 lb gain per week).
Diet Type Presets
The calculator includes five common macro distribution presets. The percentages represent the share of total calories from each macronutrient (Protein / Carbs / Fat).
| Diet | Protein | Carbs | Fat | Best For |
|---|---|---|---|---|
| Moderate | 30% | 35% | 35% | General health, maintenance |
| Low Fat | 20% | 45% | 35% | Endurance athletes |
| Low Carb | 40% | 20% | 40% | Fat loss, blood sugar management |
| High Protein | 40% | 30% | 30% | Muscle building, strength training |
| Keto | 20% | 5% | 75% | Ketogenic diet, rapid fat loss |
Examples
Example 1: Male, Maintain, Moderate Diet
Age 30, Height 5'10" (177.8 cm), Weight 180 lbs (81.6 kg), Moderately Active
BMR = 10(81.6) + 6.25(177.8) − 5(30) + 5 = 1,782 kcal
TDEE = 1,782 × 1.55 = 2,762 kcal
Protein: 2,762 × 30% / 4 = 207g | Carbs: 2,762 × 35% / 4 = 242g | Fat: 2,762 × 35% / 9 = 107g
Example 2: Female, Lose Weight, High Protein
Age 25, Height 165 cm, Weight 65 kg, Lightly Active
BMR = 10(65) + 6.25(165) − 5(25) − 161 = 1,371 kcal
TDEE = 1,371 × 1.375 = 1,885 kcal
Target = 1,885 − 500 = 1,385 kcal
Protein: 1,385 × 40% / 4 = 139g | Carbs: 1,385 × 30% / 4 = 104g | Fat: 1,385 × 30% / 9 = 46g
Use Cases
- Fat loss programs with controlled caloric deficit and adequate protein intake
- Muscle building and strength training nutrition planning
- Sports performance optimization with targeted carb and protein timing
- Meal prepping and weekly grocery planning based on macro targets
- Comparing different dietary approaches side by side to find the best fit
- Post-competition reverse dieting to gradually increase calories
Tips for Tracking Macros
- Use a food scale to weigh portions accurately rather than estimating by eye.
- Log meals consistently using a nutrition tracking app for at least two weeks before adjusting targets.
- Focus on hitting your protein target first—it is the most important macro for body composition.
- Allow a margin of ±5g for each macronutrient; perfection is not required.
- Reassess your TDEE every 4–6 weeks as your weight and activity level change.
- Stay hydrated—water intake does not count as a macro but significantly affects performance and recovery.
- If you consistently feel low on energy, consider increasing carbs slightly or reviewing your activity multiplier.