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Macro 계산기

Macro Calculator

Daily calorie target (kcal)

Use TDEE calculator first

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Detailed Guide Coming Soon

We're working on a comprehensive educational guide for the Macro Calculator in your language. The content below is shown in English.

이란 무엇인가 Macro Calculator?

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Macronutrients (macros) are the three main nutrients that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Calculating your optimal macro split helps optimise body composition — whether losing fat, maintaining weight, or building muscle.

DigiCalcs delivers precision-engineered tools for engineers and STEM professionals.

공식

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f(x)Grams = (Calories × percentage) ÷ calories per gram

방법 Macro Calculator

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1Protein: 4 kcal per gram — builds and repairs muscle, satiety
2Fat: 9 kcal per gram — hormones, fat-soluble vitamins, brain function
3Carbohydrates: 4 kcal per gram — primary energy source, especially for exercise
4Grams = (Calories × percentage) ÷ calories per gram

풀어진 예시

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예제 1

주어진 값:2000 kcal, fat loss goal (35/30/35 P/F/C)

결과:Protein: 175g · Fat: 67g · Carbs: 175g

예제 2

주어진 값:3000 kcal, muscle gain (25/25/50 P/F/C)

결과:Protein: 188g · Fat: 83g · Carbs: 375g

실제 적용

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Tracking personal health and fitness goals

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Guidance for healthcare conversations with your doctor

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Monitoring progress during a weight management programme

Macro Split Guidelines by Goal

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Goal	Protein	Fat	Carbs	Notes
Fat loss	30–40%	25–35%	25–40%	High protein preserves muscle
Maintenance	20–30%	25–35%	40–55%	Flexible, sustainable
Muscle gain	25–30%	20–30%	45–55%	Carbs fuel training
Ketogenic	20–30%	60–75%	5–10%	Special metabolic state
Endurance athlete	15–20%	20–30%	55–65%	High carb for glycogen

자주 묻는 질문

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What is Macro?

How accurate is the Macro calculator?

The calculator uses the standard published formula for macro. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the Macro calculator use?

This calculator works with inches. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the Macro calculator use?

The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.

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전문가 팁

Total calories matter most for body weight. Macro split matters most for body composition. Get calories right first, then optimise macros.

참고 자료

정보 제공 목적으로만 사용됩니다. 이 도구는 전문적인 의학적 조언, 진단 또는 치료를 대체하지 않습니다. 항상 자격을 갖춘 의료 전문가와 상담하세요.