Macros usually refer to protein, fat, and carbohydrates. Setting gram targets can be easier to execute than calories alone.

Do these ratios fit everyone?

No—this is a starting template. Adjust weekly based on training, hunger, recovery, and trend data.

Which tool should I use first?

Start with maintenance calories to pick a calorie target, then come back here to split macros.

Инструменты

Peso + caloras macros (g)

提示：宏量营养素是起点。你需要用一周一周的数据（体重趋势、围度、训练表现）来校准。

Бесплатный калькулятор типа фигуры — определите телосложение по 3 измерениям | BodyTypeCalc — Macro calculator | BodyTypeCalc