Macro calculadora

calcular diario proteína, carb y grasa objetivo desde tu calorie goal.

Última actualización: Oct 15, 2026

Your Details

Update the example values to estimate your daily macros.

Age

yrs

Sex-based formula

Weight

Height

Feet ft

Inches in

Activity level Choose based on your whole day, not workouts alone.

Your goal

Starts with a moderate 15% calorie reduction.

Advanced calorie and formula options

Calorie adjustment

Relative to estimated maintenance.

BMR method

I already know my daily calorie target

Your Daily Targets

Calories and macro goals based on your inputs.

Daily calorie target — kcal / day

Enter your details for an estimate.

Protein — —

Carbs — —

Fat — —

Estimated maintenance —

Estimated resting calories (BMR) —

Daily calorie adjustment —

Macro split —

Daily estimates can vary; revisit your target based on real-world needs.

Customize Your Macro Split

Choose a preset or personalize the balance for your eating style.

Balanced: 30% protein · 45% carbs · 25% fat.

Macros Per Meal

Divide your targets evenly into meals for an easy starting point.

How the calorie and macro estimates work

The default Mifflin–St Jeor formula estimates resting energy needs from age, body size and a male- or female-based coefficient. The optional Katch–McArdle method uses estimated lean body mass instead. Neither formula measures your actual metabolism.

Maintenance calories ≈ BMR × activity multiplier. Your goal adjustment is then applied or replaced by your custom calorie target.

Protein = protein calories ÷ 4; carbs = carb calories ÷ 4; fat = fat calories ÷ 9. Protein and carb calories use 4 kcal/g, while fat uses 9 kcal/g. Grams are rounded for display.

For general healthy adults, broad reference ranges are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Your preferred fitness targets can differ; the calculator flags departures without diagnosing a problem.

These estimates are for adults 18+ and are not intended for pregnancy, breastfeeding, eating-disorder recovery, or individualized medical diets. Calorie needs can change as your body and routine change.

una vez tú saber tu diario calorie objetivo, splitting lo en proteína, carbs, y grasa — tu macronutrients — forma cómo esos calories real soporte tu objetivos, si que muscle building, grasa loss, o general health.

cómo la dividir presets trabajo

un "saldo" 40/30/30 dividir (carbs/proteína/grasa por calorie porcentaje) funciona para general health. un mayor-proteína dividir admite muscle retention durante un calorie deficit o muscle building durante un surplus. un mayor-grasa, inferior-carb dividir es común en específico approaches como low-carb o ketogenic eating. allí no único correcto dividir — lo depende en tu goal y qué sustainable para tú.

por qué proteína a menudo obtener prioritized

proteína tiene la highest satiety (fullness) effect por calorie y es essential para preserving muscle mass, especialmente durante peso loss. muchos nutrition coaches recommend configuración proteína primero como un fijo objetivo, entonces splitting la restante calories entre carbs y grasa basado en preference y performance.

Preguntas frecuentes

hacer yo necesitar a hit mi macros exactamente cada día?

no — getting reasonably close consistently importa far más que hitting un exacto número cada único día. pequeño día-a-día variation promedio fuera sobre un semana.

por qué es proteína 4 calories por gram pero grasa es 9?

este reflects la real energy density de cada macronutrient — grasa contiene más que twice la calories por gram comparar a proteína o carbohydrates, cuál es por qué grasa-heavy foods son más calorie-dense para la mismo peso.