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Calculadora de Macros

Calcula tus macronutrientes diarios en gramos según TDEE y un reparto predefinido o personalizado.

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Resultado

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La fórmula

TDEE is estimated with Mifflin–St Jeor BMR × activity factor (same as the calorie calculator). Each macro percentage of TDEE converts to grams: protein and carbs at 4 kcal/g, fat at 9 kcal/g.

Protein (g) = TDEE × P% ÷ 4 · Carbs (g) = TDEE × C% ÷ 4 · Fat (g) = TDEE × F% ÷ 9

Ejemplo resuelto

  1. TDEE ≈ 2,400 kcal · Balanced 30/40/30 preset
  2. Protein: 2,400 × 0.30 ÷ 4 = 180 g
  3. Carbs: 2,400 × 0.40 ÷ 4 = 240 g · Fat: 2,400 × 0.30 ÷ 9 ≈ 80 g

Resultado: 180 g P · 240 g C · 80 g F

How macro splits are built

Presets are starting points — adjust from hunger, performance, and labs with professional guidance when needed.

Preset ratios

Balanced (30/40/30), high-protein (40/30/30), low-carb (40/20/40), and keto (25/5/70) reflect common coaching templates. Custom mode requires percentages summing to 100%.

Protein first

Many athletes set protein by body weight (see protein intake calculator), then fill remaining calories with carbs and fat. Presets here are calorie-percentage based for simplicity.

Tracking limits

Food labels round macros. Whole foods vary. Use targets as directional, not obsessive precision.

Datos interesantes

4 kcal vs 9 kcal

Protein and carbohydrates yield about 4 kcal per gram; fat about 9 kcal per gram — Atwater general factors used on labels.

High-protein cuts

Extra protein during a calorie deficit can help preserve lean mass and improve satiety — a common reason for 40% protein presets.

Keto is not magic

Very low carb can reduce appetite for some people, but fat loss still requires an overall energy deficit.

Athletes need carbs

Endurance and high-intensity training usually benefit from adequate carbohydrate — ultra-low carb is not for every athlete.

Mifflin–St Jeor

TDEE starts with the same BMR equation validated in the calorie calculator before macros are applied.

Preguntas frecuentes

Balanced 30/40/30 suits many people. High-protein helps during fat loss; low-carb or keto are preferences — not requirements for fat loss.

No. Many people hit weekly averages. Consistency over time matters more than perfect daily splits.

Mifflin–St Jeor BMR multiplied by your selected activity factor — identical logic to the calorie calculator.

Yes — choose Custom and enter protein, carb, and fat percentages that sum to 100%.

Referencias

  1. Mifflin et al., 1990 — American Journal of Clinical Nutrition BMR equation used for TDEE.
  2. Dietary Reference Intakes for Energy — National Academies Macronutrient energy values and AMDRs.