כיצד לחשב את Macro Split

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Allocates daily macronutrient targets (protein, carbs, fats) based on dietary goals and activity level. Optimizes nutrition for performance.

מדריך שלב אחר שלב

1. 1Determine caloric needs (BMR × activity factor)
2. 2Allocate by goal: muscle gain 40/40/20 (P/C/F), fat loss 40/35/25, endurance 20/60/20
3. 3Convert to grams: protein 4 cal/g, carbs 4 cal/g, fat 9 cal/g
4. 4Adjust weekly based on progress

Worked Examples

Common Mistakes to Avoid

• ✕Not accounting for activity when setting macros
• ✕Treating all carbs equally (timing and type matter)

Frequently Asked Questions