Calculadora de Macros Online Grátis
Protein/carbs/fat targets by goal with donut chart
This macro calculator determines your ideal daily protein, carbohydrate, and fat targets based on your calorie goal and fitness objective. Whether you're cutting fat, building muscle, or maintaining weight, it distributes your calories across macronutrients using ratios aligned with sports nutrition research — and displays the result as a donut chart for easy tracking.
Frequently Asked Questions
Sobre Esta Calculadora
Macronutrients are protein, carbohydrates, and fat — the three nutrients that provide your body with energy. Tracking macros (rather than just calories) gives you more control over your body composition because each macronutrient serves a different physiological role: protein repairs and builds tissue, carbohydrates fuel exercise, and fat supports hormone production and fat-soluble vitamin absorption.
The optimal macro ratio depends on your goal. Muscle gain benefits from higher protein (1.8–2.2 g/kg of body weight) with enough carbohydrates to fuel training. Fat loss works best with high protein to preserve lean mass during a caloric deficit. Endurance athletes often need higher carbohydrate ratios than strength athletes.
These ratios are starting points. Your response to different macro splits is individual — some people thrive on lower carbs while others perform better with higher carbohydrate intake. Track your results over 4–6 weeks before making significant changes.
Esta calculadora de macros determina as suas metas ideais diárias de proteína, carboidrato e gordura com base na sua meta de calorias.
Exemplo Resolvido
Macro targets for a 25-year-old woman building muscle at 2,100 kcal/day
Entradas:
- Daily calorie target: 2,100 kcal
- Goal: Muscle gain
- Body weight: 60 kg
Passo a Passo:
- Protein recommendation for muscle gain: 2.0 g/kg = 2.0 × 60 = 120 g protein
- Protein calories: 120 × 4 = 480 kcal (23% of total)
- Fat recommendation: 25% of calories = 0.25 × 2100 = 525 kcal ÷ 9 = 58 g fat
- Remaining calories for carbs: 2100 − 480 − 525 = 1,095 kcal ÷ 4 = 274 g carbs
Dicas
- Protein: 4 cal/g · Carbs: 4 cal/g · Fat: 9 cal/g. Fat has more than double the calories per gram.
- Most adults need 1.6-2.2g protein per kg bodyweight for optimal muscle maintenance.