Phần hướng dẫn bên dưới chưa có bằng tiếng Việt nên được hiển thị bằng tiếng Anh. Bản thân máy tính đã được dịch đầy đủ.
Cách sử dụng máy tính này
- Enter your daily calorie target. The calorie or TDEE calculator can estimate it.
- Choose a diet split such as balanced, low-carb, high-protein, low-fat or keto, or enter custom percentages that total 100%.
- Use the gram targets to plan meals or set up a tracking app.
Công thức
Each macronutrient's share of calories is divided by its energy density: protein and carbohydrate provide about 4 kcal per gram, and fat about 9 kcal per gram (Atwater factors).
grams = calories × share / kcal per gram
Protein & carbs: 4 kcal/g · Fat: 9 kcal/g
Example
- 2,200 kcal, balanced 30/40/30.
- Protein: 2,200 × 0.30 / 4 = 165 g.
- Carbs: 2,200 × 0.40 / 4 = 220 g; fat: 2,200 × 0.30 / 9 ≈ 73 g.
Câu hỏi thường gặp
Which macro split is best?
For weight management, total calories and adequate protein matter most. The Acceptable Macronutrient Distribution Ranges for adults are 10–35% protein, 45–65% carbohydrate and 20–35% fat. Choose a split you can sustain.
Is keto safe?
Very low-carbohydrate diets can be effective for some people but aren't suitable for everyone, including people with certain medical conditions or who are pregnant. Discuss major dietary changes with a healthcare professional.
Does alcohol count?
Alcohol provides about 7 kcal per gram and isn't included in these macros. Count it towards your calorie total if you drink.