無料 マクロ計算機
体のデータ、活動レベル、フィットネス目標に基づいて、最適な1日のマクロ栄養素を計算します。
1. Your Body Stats
2. Activity Level
3. Your Goal
マクロに関するよくある質問
What are macros?
Macros (macronutrients) are the three main nutrients that provide energy: protein, carbohydrates, and fat. Each plays a vital role in your body - protein builds muscle, carbs provide energy, and fats support hormone production and nutrient absorption.
How do I calculate my macros for weight loss?
For weight loss, first calculate your TDEE (Total Daily Energy Expenditure), then subtract 300-500 calories. A typical macro split for weight loss is 40% protein, 30% carbs, and 30% fat to maximize muscle retention while losing fat.
How much protein do I need per day?
For active individuals, aim for 0.7-1g of protein per pound of body weight (1.6-2.2g per kg). For weight loss or muscle building, higher protein intake (1g per pound) helps preserve muscle and increase satiety.
What is the best macro ratio for building muscle?
For muscle building, aim for 30% protein, 45% carbs, and 25% fat. Higher carb intake supports training performance and recovery, while adequate protein (1g per pound of body weight) maximizes muscle protein synthesis.
Should I count macros or just calories?
Counting macros is more effective than counting calories alone because it ensures you're getting the right balance of nutrients. Two diets with the same calories but different macro ratios can produce very different results for body composition.