Na'urar Lissafin Macro
Raba kalori naka na yau da kullum zuwa furotin, carbohydrate da mai
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin Macro
Macros su ne furotin, carbohydrate da mai da suke samar da kalori naka (furotin da carbohydrate suna da 4 kcal/g, mai 9 kcal/g). Rabe-rabe daidaitacce yana aiki ga yawancin mutane; furotin mai yawa yana taimakawa wajen kiyaye tsoka a lokacin gibi, kuma keto yana riƙe carbohydrate ƙasa sosai.
Yadda ake amfani da wannan na'urar lissafin macro
Shigar da burin adadin kuzarinka na yau da kullum a kcal — idan ba ka san shi ba tukuna, fara lissafa shi da na'urar lissafin TDEE ɗinmu. Sa'an nan ka zaɓi tsarin abinci: daidaitacce (furotin 30% · carbohydrate 40% · mai 30%), ƙarancin carbohydrate (40/25/35), mai yawan furotin (40/35/25) ko keto (25/5/70). Danna lissafa, za a nuna gram na furotin, carbohydrate da mai na yau da kullum nan take — ba sai ka yi rajista ba.
Yadda za ka fahimci sakamakonka
Kowane layi yana nuna gram na yau da kullum na wani babban sinadari da kaso da yake bayarwa daga adadin kuzari. Waɗannan jimillar rana ɗaya ce, don haka ka raba su a kan abincinka — misali abinci sau uku da abun ciye-ciye ɗaya. Furotin ne lambar da ya kamata ka cika akai-akai; carbohydrate da mai na iya canzawa kowace rana. Ka auna kanka da matsakaicin mako, ba da rana ɗaya cikakkiya ba.
Ka'idar lissafi da kimiyyar da ke bayanta
Lissafin yana amfani da ma'aunin Atwater: carbohydrate da furotin suna ba da kusan kcal 4 a kowace gram, mai kuma kusan kcal 9. Na'urar tana ninka adadin kuzarinka da kason kowane tsari sannan ta raba da wannan ma'auni — kcal 2,000 a tsari daidaitacce yana ba da gram 150 na furotin, gram 200 na carbohydrate da kusan gram 67 na mai. Wannan rabo bisa kaso shi ne daidaitacciyar hanyar da masana abinci ke mayar da kasafin adadin kuzari zuwa abinci na gaske.
Iyakoki da shawarwari masu amfani
Tsare-tsaren farawa ne kawai, ba umarni ba: karɓuwar insulin, salon motsa jiki da abin da mutum ke so sun bambanta, don haka ka gyara bayan 'yan makonni na sakamako na hakika. Ingancin sakamako ya dogara ga adadin kuzarin da ka shigar — ka haɗa wannan kayan aiki da na'urorin lissafinmu na TDEE da gibin adadin kuzari, ka kuma duba BMI ɗinka. Sa'an nan ka riƙa rubuta abincinka da nazarin hoto na AI a manhajar CaloNote don ganin ko macro na hakika ya yi daidai da shirin.
Tambayoyin da Ake Yawan Yi
- What is a macro calculator?
- A macro calculator splits your daily calorie target into grams of protein, carbohydrate, and fat. You enter your calories and choose a diet type, and it returns the macronutrient breakdown suited to fat loss, maintenance, or muscle gain.
- How do I use a macro calculator?
- Enter your daily calorie goal and select your objective, then the calculator applies the matching macro ratio. Each gram of protein and carbohydrate provides 4 calories and fat provides 9, which is how the grams are derived from your calories.
- What is a good macro split for muscle gain?
- A common muscle-gain split is around 30 percent protein, 40 percent carbohydrate, and 30 percent fat, with protein high enough to support recovery. Fat loss usually raises protein and lowers carbs, so the right split depends on your goal.