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宏量素计算器

找到你理想的宏量素分配方案，用于减脂、增肌或身体重组。根据TDEE和健身目标，获取个性化的蛋白质、碳水化合物和脂肪摄入目标。

How to Set Your Macros for Cutting, Maintenance, or Bulking

Your macronutrient split should reflect your current fitness goal. For cutting or fat loss, prioritise protein at 2.0 to 2.4 grams per kilogram of body weight to protect muscle, keep fat moderate at 0.8 to 1.2 grams per kilogram, and fill the remaining calories with carbohydrates. For maintenance, a balanced split of roughly 30 percent protein, 35 percent carbs, and 35 percent fat works well for most active people. For bulking or muscle gain, increase carbohydrates to fuel training and recovery while keeping protein at 1.6 to 2.0 grams per kilogram and fat at a minimum of 0.8 grams per kilogram. The exact ratios depend on your training style, food preferences, and how your body responds.

Macros and Body Types: Ectomorph, Mesomorph, Endomorph

While somatotype theory has limited scientific backing as a fixed classification, people do vary in how they process macronutrients. Those with naturally lean builds and fast metabolisms often benefit from higher carbohydrate intake to support energy and recovery. People who gain fat more easily may respond better to moderate carbohydrates and higher fat intake. Naturally athletic builds tend to do well with a balanced macro split. These are guidelines, not rigid rules. The best approach is to start with a reasonable split, track your results for two to four weeks, and adjust based on how your weight, energy, and performance change. Individual experimentation is more valuable than any body type label.

Frequently Asked Questions

What is the best macro split for fat loss?▼
A proven starting point for fat loss is 40 percent protein, 30 percent carbs, and 30 percent fat. The high protein ratio helps preserve muscle during a calorie deficit. Adjust based on your preferences and energy levels, but prioritise hitting your protein target above all else.
Should I count macros or just calories?▼
Both approaches can work, but counting macros gives you more control over body composition. Two diets with identical calories can produce different results depending on their macro breakdown. If you only have time to track one thing, track protein, as it is the most impactful macronutrient for muscle and satiety.
What macro split is best for losing fat without losing muscle?▼
Keep protein high at 2.0 to 2.4 grams per kilogram, maintain moderate fat at 0.8 to 1.0 grams per kilogram for hormonal health, and fill the rest with carbohydrates. Combine this with resistance training and a moderate calorie deficit of 300 to 500 calories below your TDEE.

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