Calcolatore calorie

Calcolatore calorie

Macros: Carbs, Protein, and Fat Ratios Explained

Macronutrient ratios are simply how you split your calories between carbs, protein, and fat. Trying to maintain your weight? A 50/30/20 split (carbs/protein/fat) works well for most people. Cutting? Bump protein up to 40% and drop carbs to 40%. This calculator figures out the right ratios based on your goal, so you don't have to do the math yourself.

How the Calorie Numbers Are Calculated

Behind the scenes, this tool uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies it by an activity factor to get your TDEE. From there, it adjusts up or down based on whether you're trying to lose, maintain, or gain.

How Much Activity Actually Changes Your Calorie Burn

The difference is bigger than you might think. If you sit at a desk all day, you burn about 1.2x your BMR. Start exercising a few times a week and that jumps to 1.375x. Hit the gym 3-5 days a week? Now you're at 1.55x. The really active folks -- working out 6-7 days -- burn around 1.725x their BMR. In real numbers, an active person might burn 500 to 1,000 more calories per day than their desk-bound counterpart at the same weight.

Calorie Deficit vs. Surplus: How Weight Change Works

Weight loss boils down to one thing: eating fewer calories than you burn. A 500 kcal daily deficit translates to roughly half a kilo lost per week. On the flip side, if you're trying to build muscle, you need a calorie surplus. But don't go overboard -- a surplus of 300-500 kcal per day, paired with consistent strength training, lets you gain muscle without packing on too much fat. Go bigger than that and you're mostly just adding body fat.

Practical Tips for Hitting Your Macro Targets

Build your meals around whole foods -- they're more filling and more nutritious per calorie. Put some protein on every plate: it keeps you full longer and protects your muscle mass. Cut back on processed foods and added sugar, and load up on veggies and fruit instead. If you really want to dial things in, keep a food journal for a week or two. Most people are surprised by what they're actually eating once they start tracking.